Monounsaturated fats are a healthier fat source according to Registered Dietitians and health organizations such as the American Heart Association. They are unsaturated and liquid at room temperature. Because of this, people might be interested in eating a diet high in monounsaturated fats. Becoming aware of foods rich in monounsaturated fats, along with recommended daily fat intakes, can help you consume a diet high in monounsaturated fats.
Identification
Consuming foods rich in monounsaturated fats can help reduce the amounts of other fats, such as saturated and trans fat, that are unhealthier fats since they are associated with raising cholesterol levels, according to the American Heart Association. Foods that are rich in monounsaturated fats include oils, such as canola, olive, peanut, sunflower and sesame oils, and other foods such as avocados, nuts, nut butters and olives.
Benefits
Diets high in monounsaturated fats can have health benefits since monounsaturated fats are associated with lower blood cholesterol levels and decreased risk of heart disease, according to the American Heart Association. The American Heart Association recommends that fat intake should come from monounsaturated and polyunsaturated fats as opposed to saturated fats and trans fats.
Types
Types of meals and foods that can provide a diet high in monounsaturated fats include cooking with olive, canola, safflower or peanut oils. Other ways would be to eat foods made from avocado, such as guacamole, or sliced avocados in a salad or sandwich. Mediterranean foods such as Greek cuisine have many salads made with olive oil, such as cabbage salads, arugula salads (such as with arugula, fennel root and oranges), artichoke salads, shrimp salads and three-bean salads. Italian foods also commonly use olive oil in pasta dishes, sauces, garlic bread or bruschetta, which is a made out of tomatoes, herbs and olive oil. Middle Eastern cuisine also uses olive oil and canola oil for many dishes such as falafel (ground chick pea fritters in pita, preferably baked), bulghar wheat dishes, tabouleh (vegetables combined with this high fiber grain), koshari (lentils, rice, tomato sauce) and many salad varieties.
Considerations
Although monounsaturated fats are a healthier fat and may be consumed to create a diet high in monounsaturated fat, the amounts should be monitored so that it does not exceed recommended amounts of daily fat intake. Often, if a diet is high in monounsaturated fat, the total amounts can accumulate from oils used in cooking, along with other foods with monounsaturated fat. For example, if you eat nuts throughout the day, cook with oils and use oil on salads, a significant amount of monounsaturated fat is consumed. Therefore, portion sizes should be determined in order to stay within daily limits.
Recommended Amounts
There is no exact daily recommendation of the amount of monounsaturated fat to be consumed, however the American Heart Association recommends that no more than 25 to 35 percent of total calories should come from fat on a daily basis. For example, for 2,000 calories a day, no more than 500 to 700 calories should come from fat. If you are eating a diet high in monounsaturated fat, then no more than 500 to 700 calories should come from monounsaturated fat on 2,000 total calories a day. Suppose you eat a food which contains 1 tbsp. of olive oil. This would be about 135 calories from fat, and a handful of 20 peanuts would be 90 calories from fat, which would result in 225 calories from monounsaturated fat. This leaves room for another 275 to 475 calories of monounsaturated fat, if you are consuming 2,000 calories a day. Some food labels will list monounsaturated fat in grams, but are not required to, according to the Food and Drug Administration. If the amount is not listed, you can also estimate by looking at the calories from fat on the label, which is required information. Usually if a product contains a considerable amount of monounsaturated fat, the label will list the amount since it is a healthier fat. You can also check the ingredient list on the package for monounsaturated fat sources.
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