Food With the Most Monounsaturated Fat

Not all fats are created equal. Saturated fats are known to increase the body's level of cholesterol and contribute to heart disease. Monounsaturated fats, however, have numerous health benefits, from fighting inflammation in the body to benefiting cholesterol counts. According to the American Heart Association, monounsaturated fats not only don't raise cholesterol levels, they can help lower cholesterol them. There are various foods that are high in monounsaturated fats.

Nuts

Nuts and seeds have some of the highest concentrations of monounsaturated fats per serving. As listed by Northwestern University and the United States Department of Agriculture, the monounsaturated fat content of select nuts, in a 1-oz serving, are: macadamias, 17.1g; hazelnuts, 15g; pecans, 12.6g; almonds 10.4g; cashews, 8.1g; and peanuts. Products made with these nuts, such as peanut butter or peanut oil, are also good sources of monounsaturated fat. Be aware that these nuts still have traces of saturated fat in them, but the monounsaturated fat content far outweighs the saturated fat. They are still high in calories and total fat, though, so eat them in moderation.

Oils

Oils are another food with high monounsaturated fat content. A 1-tbsp. serving of canola oil has 13.6g of monounsaturated fat, while a same-size serving of olive oil has 10g. Other oils with high levels of monounsaturated fat include peanut oil, corn oil and soybean oil.

Avocados and Olives

The monounsaturated fat in avocados is called oleic acid, which is also found in olive oil. Oleic acid is a very healthy monounsaturated fatty acid and has been found in a study published by the National Institutes of Health to lower blood pressure as well as lower total cholesterol levels. One cup of avocado cubes or smashed avocado guacamole contains 14.7g of monounsaturated fat, making it a great way to add it to your diet. Olives, also highly concentrated with oleic acid, are also excellent sources of monounsaturated fat. A 1-oz serving of olives contains 3g of fat, 2.2 of which is monounsaturated.