Monounsaturated fatty acids (also called MUFAs) are healthy fats that can contribute to lower levels of bad cholesterol without lowering levels of the good cholesterol. In addition, people who consume foods high in MUFAs are less likely to develop heart disease or have a stroke. While most foods contain a variety of fats, some foods are particularly high in monounsaturated fats.
Olives
Olives have a high concentration of monounsaturated fats and vitamin E. They also contain phytonutrient compounds such as flavonoids and polyphenols, which are known to help reduce risk of inflammation and other diseases in the body. Moreover, 1 cup of olives contains 25 percent of the recommended daily intake of iron. Enjoy olives plain, toss them into a salad or pasta dish or chop them and put them in a tuna salad sandwich.
Olive oil also happens to be one of many vegetable oils that is full of monounsaturated fats, and it is high in protective antioxidants. According to The World's Healthiest Foods website, adding olive oil to food can reduce a person's likelihood of developing heart disease, cancers, bone loss and gastrointestinal problems. Enjoy olive oil by mixing it with balsamic vinegar and adding it to a salad or dipping bread into it, and add a tablespoon to your meals to kick flavor up a notch.
Peanuts
Peanuts not only are high in monounsaturated fats, they also are high in heart-healthy vitamin E, folate, protein, niacin and manganese. They contain antioxidants thought to help reduce a person's risk of cardiovascular disease. Peanuts are versatile. For example, they can be eaten as part of a trail mix, spread as peanut butter or tossed into a salad or noodle dish.
Almonds
In addition to being rich in monounsaturated fats, 1/4 cup of almonds can satisfy almost 25 percent of a person's daily magnesium needs and 45 percent of vitamin E and manganese needs. Although they are mild in flavor, they are anything but boring. They can be added to yogurt, used as a salad topping and spread as almond butter onto a slice of bread.
Avocados
The World's Healthiest Foods mentions that avocados' monounsaturated fat content helps promote heart health. One of the avocado's monounsaturated fats, oleic acid, even is thought to help protect against breast cancer. Avocados may help inhibit growth of prostate cancer cells. Moreover, a single cup of avocado contains 23 percent of a person's recommended folate intake, nearly 30 percent of his recommended dietary fiber intake and about 35 percent of his bone-healthy vitamin K intake. Enjoy avocados by spreading them as a mayonnaise substitute, preparing them as guacamole or adding a few slices to a grilled cheese and tomato sandwich.
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