Monounsaturated fatty acid; MUFA; Oleic acid; Cholesterol - monounsaturated fat; Atherosclerosis - monounsaturated fat; Hardening of the arteries - monounsaturated fat; Hyperlipidemia - monounsaturated fat; Hypercholesterolemia - monounsaturated fat; Coronary artery disease - monounsaturated fat; Heart disease - monounsaturated fat; Peripheral artery disease - monounsaturated fat; PAD - monounsaturated fat; Stroke - monounsaturated fat; CAD - monounsaturated fat; Heart healthy diet - monounsaturated fat
Monounsaturated fat is a type of dietary fat. It is one of the healthy fats, along with polyunsaturated fat. Monounsaturated fats are liquid at room temperature but start to harden when chilled.
Saturated fats and trans fats are solid at room temperature. These unhealthy fats can increase your risk for heart disease and other health problems.
Monounsaturated fats are found in plant foods, such as nuts, avocados, and vegetable oils. Eating moderate amounts of monounsaturated (and polyunsaturated) fats in place of saturated and trans fats can benefit your health.
Monounsaturated fats are good for your health in several ways:
Your body needs some fats for energy and other functions. Monounsaturated fats are a healthy choice.
How much should you get every day? Here are recommendations from the 2020-2025 Dietary Guidelines for Americans:
Eating healthier fats is good for your health. But eating too much fat can lead to weight gain. All fats contain 9 calories per gram of fat. This is more than twice the amount found in carbohydrates and protein.
It is not enough to add foods high in unsaturated fats to a diet filled with unhealthy foods and fats. Instead, replace saturated or trans fats with healthier, unsaturated fats.
All packaged foods have a nutrition label that includes fat content. Reading food labels can help you keep track of how much fat you eat.
Most foods have a combination of all types of fats. Some have higher amounts of healthy fats than others. Foods and oils with higher amounts of monounsaturated fats include:
To get the health benefits, you need to replace unhealthy fats with healthy fats. Here are some ideas:
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US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Updated December 2020. Accessed May 13, 2024.
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Reviewed By: Stefania Manetti, RDN, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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