You consume four main types of dietary fats in foods: saturated, trans, polyunsaturated and monounsaturated fats. Monounsaturated fats are associated with many benefits. Consume more monounsaturated fats and cut out those unhealthy fats for a healthy heart and trimmer waistline.
Benefits of Monounsaturated Fats
Unlike saturated and trans fats, monounsaturated fat can actually help lower your cholesterol levels. In addition, monounsaturated fats can decrease blood clotting, decrease your chances of heart attack and improve the health of your blood vessels -- making it a heart-healthy fat. Monounsaturated fats are also helpful if you have type 2 diabetes. They benefit both insulin levels and blood sugar control. This fat can help you trim your waistline as it digests the fat stored in your midsection. Recent research has also shown that consuming monounsaturated fat may decrease your risk for degenerative diseases such as cancer. Overall, monounsaturated fats can help you live a healthier lifestyle.
How Much Per Day
The type of diet you follow influences the amount of fat you consume on a daily basis. For example, the Mediterranean diet calls for a higher amount of fat than some other diets. The U.S. Department of Agriculture recommends between 5 and 7 tsp. per day. Another recommendation would be to consume no more than 30% of your daily calories from fat sources -- preferably monounsaturated fats.
Monounsaturated Fat Sources
Monounsaturated fats are most often found in nuts, seeds and oils. Almost any nut variety out there has at least some monounsaturated fat. Almonds, cashews, macadamia nuts and sunflower seeds all contain monounsaturated fat. Nut butters are another source. Peanut butter and almond butter both contain this heart-healthy fat. All varieties of olive oil contain monounsaturated fat. When it comes to choosing, it's more a matter of personal preference whether you choose extra virgin, light or regular olive oil, although extra virgin oil contains more of the healthful polyphenols as well as some other phytonutrients.
How to Consume More Monounsaturated Fat
If you don't consume many monounsaturated fats in your current diet, the easiest way to change this would be through substitutions. Eliminate the saturated and trans fats you currently consume on a daily basis. For example, instead of butter, cook and bake with olive oil. You can also try adding nuts and seeds into your diet for added monounsaturated fat. Top your salad with any nut variety. Nuts make a quick and readily portable snack. Another option to try is adding avocado to your sandwiches. Its texture is similar to mayonnaise and can be used in place of it.
References
- American Heart Association: Monounsaturated Fats
- MayoClinic.com; Exchange List: Fats; May 2010
- MayoClinic.com; Mediterranean Diet: Choose This Heart-Healthy Diet Option; June 2010
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; February 2011
- Science Daily; Consuming Extra Virgin Olive Oil Helps To Combat Degenerative Diseases Such As Cancer, Study Suggests; January 2008
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