Good Source Of Monounsaturated Fats

Monounsaturated fats decrease your risk of heart disease and lower cholesterol, notes the American Heart Association. They are healthy fats that also contain additional nutrients such as vitamin E. Monounsaturated fat sources are beneficial replacements for trans and saturated fats, which promote cardiovascular disease. Monounsaturated fats are found in a variety of foods.

Avocados

Avocados contain folic acid, fiber, potassium, B-vitamins, vitamin E and a host of other nutrients. Avocados also contain substantial amounts of monounsaturated fats, which may help increase your good cholesterol levels and reduce your risk of developing certain cancers. Avocados may be eaten as snacks, in sandwiches and in vegetable dips.

Nuts and Seeds

Nuts and seeds are beneficial monounsaturated fat sources. They include pistachios, macadamia nuts, cashews, hazelnuts, peanuts, pecans, almonds, sesame seeds and Brazil nuts. Additional sources include butter made with almonds, cashews or peanuts. Consume a small amount if you are trying to lose or stabilize your weight; nuts are high in calories, so they should be consumed in moderation. MayoClinic.com suggests you consume up to 1.5 ounces of nuts daily.

Oils

Oils such as sunflower, peanut, canola, sesame and olive are rich in monounsaturated fats. Use them for healthy cooking instead of using coconut oil, palm or palm kernel oil and cottonseed oil. Olive oil is commonly used in Greek and Italian dishes. Oils with monounsaturated fats may be consumed as salad dressings and on pasta dishes.

Olives

Olives contain monounsaturated fats. In addition to promoting heart health, they also provide flavenoids and polyphenols, which promote anti-inflammatory protection in your body. According to the book "Prescription for Nutritional Healing" by Phyllis Balch, chronic inflammation is the cause of serious conditions such as heart disease, Alzheimer's disease, arthritis and certain cancers.