Four Fabulous Foods That are High in Monounsaturated Fats

Are you getting enough monounsaturated fats in your diet? With so much focus on the omega-3’s, monounsaturated fats often get relegated to the back burner. This is unfortunate since monounsaturated fats have a variety of health benefits, especially in terms of heart health. The good news is by adding a few foods to your diet; you can reap the benefits these heart healthy fats have to offer. Here are some foods that are high in monounsaturated fats.

Oils

You can boost the amount of dietary monounsaturated fats in your diet by simply changing your cooking oil. One of the richest sources of monounsaturated fats is sunflower oil. With over seventy percent of its fat being monounsaturated, it has one of the highest concentrations of monounsaturated fats found in an oil. One downside to sunflower oil is that it’s relatively high in omega-6 fatty acids which most people get too much of. For this reason, it’s best to alternate sunflower with other oils that are high in monounsaturated fats such as olive oil, canola oil, and macadamia nut oil.

Nuts

Most nuts are high in monounsaturated fats; and the macadamia nut tops the list at seventeen grams per serving. Other nuts high in monounsaturated fat are hazelnuts, pecans, and almonds. Harvard researchers discovered that men who eat nuts have a lower risk of heart disease. Even those who had already suffered a heart attack were able to lower their risk of another one by eating more nuts. Although nuts are high in calories, they’re less likely to promote weight gain than other calorie dense foods, possibly because their high fiber and fat content increases satiety.

Avocados

Avocados make a delicious addition to any salad and they’re full of heart-healthy monounsaturated fat. Avocados are an often overlooked fruit which is a shame since they have the highest content of fiber and heart friendly fats of any fruit on the produce stand. Another advantage of adding sliced avocados to salads – their high fat content aids in the absorption of fat soluble vitamins.

Olives

Like olive oil, olives are a good source of monounsaturated fats – a single serving has sixteen grams. Plus, there are so many varieties to choose from you’ll never get bored. Check out the olive bar at some upscale grocery stores and discover the many varieties available to you. They can turn any salad into a delicious gourmet creation.

The Bottom Line?

Simple substitutions are the key to getting more monounsaturated fats in your diet. Use cooking oils such as canola oil and macadamia nut oil when cooking and olive oil for low temperature applications. Instead of munching on a bag of chips, eat a handful of nuts instead. Enhance salads with olives and avocado; but be judicious. Foods that are rich in monounsaturated fats are also calorie dense. Moderation is key.