Monounsaturated fat is a fatty acid that contains one double bond of carbon. This bond makes the fat more viscous at room temperature than saturated fat, which has no double bonds. Like polyunsaturated fats, monounsaturated fat helps to reduce bad cholesterol levels and risks of heart disease. Such fat is difficult for the average American, but there are foods that can be added to the existing diet to help increase the intake.
Avocados/Guacamole
About 75 percent of an avocado's energy comes from fat, mainly monounsaturated fat. It also is an excellent source of potassium, vitamins E and K, and fiber. Avocados are also the main ingredient to guacamole, which is mixed with tomatoes, cilantro, lime juice and other seasonings to create a healthy dip for sandwiches, tortilla chips and burritos.
Olive/Canola Oil
Substituting regular vegetable oil with canola oil and olive oil for cooking can increase monounsaturated fat intake. Also, they contain omega-3 fatty acids (about 10 percent to 12 percent of the fat content), which also help to lower bad cholesterol levels. When cooking with these oils, do not overheat them because the unrefined particles inside the oils get burned, leading to toxin build-up and flavor reduction in the foods.
Nuts
Some nuts contain high amounts of monounsaturated fats. When chopped into pieces, they make excellent toppings to cereals, ice cream, yogurt, trail mixes and various desserts. Macadamia nuts contain the highest amount of monounsaturated fats (about 80 percent of fat content), while almonds have the second-highest amount (about 60 percent to 65 percent). Other nuts that have more than 50 percent monounsaturated fats include hazelnuts, pecans, peanuts and cashews.
Seeds
Like nuts, seeds are excellent sources of monounsaturated fats. Good sources include cumin, sunflower and sesame seeds. Be aware that nuts and seeds have high caloric content and low bulk, and a person can overeat these foods and gain excess weight.
Meats
Although meats are usually not recommended sources of unsaturated fats because of their high saturated fat content, some meats are good sources of monounsaturated fat. Pork and beef have the highest monounsaturated fat content in relation to fish and poultry (about 40 percent to 49 percent of fat content). This includes ham, pork chops, ground sirloin, Polish sausage and braised beef.
References
- "Perspectives in Nutrition;" Gordon Wardlaw and Margaret Kessel; 2002
- The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating; George Mateljan; 2006
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