Since the early 2000s, multiple studies praise the effects of monounsaturated fats for improving control of chronic diseases like high cholesterol and diabetes. The surfeit of fats, however, can be difficult to sort into healthy categories. "The Dietary Guidelines for Americans, 2010" recommends replacing solid fats with oils such as olive or vegetable, and limiting saturated fats to less than 7 percent of daily calories. Monounsaturated fats are healthy when consumed in moderation. Look for these sources of monounsaturated fats when planning a healthy diet.
Oils
Plant oils that are liquid at room temperature are generally monounsaturated fats. These include vegetable, canola, olive, high oleic safflower and sunflower oil. Use these oils in moderation when cooking. Fat has nine calories per gram, more than twice the calories per gram of protein and carbohydrates. Although fat is necessary for the absorption of certain vitamins, only a small amount is needed.
Nuts
Pistachios, peanuts, almonds, cashews, hazelnuts, macadamia, pecans and Brazil nuts are all high in monounsaturated fats. Keep serving sizes small, for example, one serving of almonds includes only six nuts. To make six almonds last, chop and sprinkle over a fresh green salad or toast them for topping steamed vegetables. Nut butters are also a source of monounsaturated fats. Nut butters commonly found on grocer's shelves are cashew, almond and peanut. Many cooperative or health food stores allow you to grind your own which eliminates any preservatives, additives or salt. Refrigerate these nut butters to avoid spoilage. Nuts also contain fiber, adding more benefit to a healthy diet.
Avocados and Olives
Other sources of monounsaturated fats include avocados, black and green olives. Like their cohorts, these foods are high in calories, and olives high in sodium, so keep portions small. Chop and serve avocado or olives over salads, pizza, or whole grain crackers. Spread avocado on sandwiches to replace mayonnaise and cheese. Make a simple guacamole dip with mashed avocado, lemon juice, diced onions, cilantro and tomatoes; no salt or spices needed.
Tips
Read the nutrition label. Total fat includes monounsaturated, polyunsaturated, trans and saturated fats. Limit or avoid foods with trans or saturated fats listed on the label. Spread a small amount of pesto, or herb-infused olive oil on your bread instead of butter. Combine healthy, monounsaturated fats with other heart-healthy food items such as whole-grain pasta, fruits and vegetables. Fish and seeds contain omega-3 polyunsaturated fats, another healthy type of fat. Top salmon with a thin layer of Dijon mustard and chopped almonds and baked until fish flakes with a fork.
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