Monounsaturated fats are healthy fats shown to help reduce high cholesterol, lower heart disease risk and help control blood sugar levels, according to the Mayo Clinic. Monounsaturated fatty acids are found in a variety of foods. Although increasing your monounsaturated fat intake may provide heart-healthy benefits, the Institute of Medicine recommends that adults limit total dietary fat consumption to 20 to 35 percent of total daily calorie intake. This means if you're consuming a 2,000-calorie diet, limit your total fat intake to between 44 g and 78 g daily.
Increase Monounsaturated Fats
Step 1
Increase your consumption of vegetable oils. Olive, sunflower, peanut and canola oils are all high in monounsaturated fats. Cook with vegetable oils or soft-tub margarines made with vegetable oils instead of butter, which is high in saturated fat. The U.S. Department of Health and Human Services reports that replacing saturated fats with unsaturated fats including mono- and polyunsaturated fats can help reduce cholesterol levels.
Step 2
Eat more nuts, seeds and peanut butter. Nuts and seeds are high in fiber and a great source of protein and monounsaturated fatty acids. Peanut butter is also rich in protein and monounsaturated fats. Nuts and seeds are convenient to snack on between meals and easy to take with you when you're on the go. According to Children's Hospital Boston, cashews, almonds, hazel nuts and peanut butter are high in monounsaturated fats. Walnuts, flaxseed, pine nuts, pumpkin seeds and sesame seeds are rich in polyunsaturated fats.
Step 3
Eat more avocados. One avocado provides about 20 g of monounsaturated fats, according to the U.S. Department of Agriculture Nutrient Data Laboratory. Add avocados to sandwiches, tacos or cheese and crackers or make an avocado-based guacamole dip.
Step 4
Decrease your saturated fat intake. When you do this, it will be easier for you to increase your mono- and polyunsaturated fat intake without exceeding your dietary fat recommendations. Saturated fats are found in animal-based foods such as butter, cheese, whole milk, cream, ice cream and high-fat meats.
Things You'll Need
- Canola, sunflower, peanut or olive oil
- Avocados
- Nuts, seeds or peanut butter
References
- Mayo Clinic: Dietary fats: Know which types to choose
- Institute of Medicine Food and Nutrition Board: Dietary Reference Intakes
- U.S. Department of Health and Human Services; Lowering Your Cholesterol with TLC; December 2005
- Children's Hospital Boston; Dietary Fat and Cholesterol; May 2011
- U.S. Department of Agriculture: Nutrient Data Laboratory
