Monounsaturated Fats
Monounsaturated fats can have a beneficial effect on your heart.
AHA recommendation
For good health, consume foods that contain monounsaturated fats in place of those that contain saturated fats and/or trans fats.
What are monounsaturated fats?
Monounsaturated fats are fat molecules that have one unsaturated carbon bond in the molecule. Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is a type of oil that contains monounsaturated fats.
How do monounsaturated fats affect my health?
Monounsaturated fats can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also provide vitamin E, an important antioxidant vitamin.
How are monounsaturated fats better than saturated fats or trans fats?
All fats provide 9 calories per gram. However, monounsaturated fats can have a positive effect on your health, when eaten in moderation. The “bad” fats — saturated fats and trans fats — can negatively affect your health.
Nontropical vegetable oils high in monounsaturated fats include:
- Olive.
- Canola.
- Peanut.
- Safflower.
- Sesame.
Foods high in monounsaturated fats include:
- Avocados.
- Peanut butter.
- Some nuts and seeds, including almonds, hazelnuts, pecans, pumpkin seeds and sesame seeds.
