What is monounsaturated fat? From a chemical standpoint, monounsaturated fats are simply fat molecules that have one unsaturated carbon bond in the molecule, also called a double bond.
Monounsaturated fats can have beneficial effects on your heart when consumed in moderation and when used to replace saturated and trans fats in your diet.
Monounsaturated fats can help lower bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke.
They also provide nutrients to help build and maintain your body’s cells. Oils rich in monounsaturated fats also provide the diet with vitamin E, the antioxidant vitamin that most Americans need in the greatest amount.
Monounsaturated Fats Foods List
1. Vegetable oil
When choosing an oil, stop and think, there are many oils that contain monounsaturated fats, which are healthier options.
The healthiest oils are olive oil, sunflower oil, safflower oil, hazelnut oil, canola oil, avocado oil, and other oils, such as almond oil, peanut oil, corn oil, sesame oil, rice bran, soy and cod liver.
The good news is that they are a variety of nuts that contain monounsaturated fats. You can eat it while you watch TV, leave it out when guests visit, and add some of your favorite dishes, including cookies and brownies.
These nuts include hazelnuts, macadamia nuts, pecans, almonds, pistachios and cashews. This also means that these spreads made with nuts or butter are also high in these healthy fats.
3. Seeds, fruits and legumes
There are whole grains, such as sesame, pumpkin, flaxseed, and sunflower, that are high in monounsaturated fats, which means that sesame seed butter, sunflower seed butter, and pumpkin pie can be added to a shopping list.
As for fruits, olives and avocados are the only ones that fall into this category. Each 100-gram serving provides 10 grams of this type of fat.
Legumes include peanuts, which are very high in monounsaturated fats. So of course peanut butter is also on the list.
4. Some fish
Some fish contain monounsaturated fats, such as halibut, sable, mackerel, and pickled Atlantic herring, and other fish may contain polyunsaturated fats, especially omega-3 fatty acids.
5. Dark chocolate
Dark chocolate has benefits that milk and white chocolate do not. The fat content in dark chocolate is about one-third monounsaturated fat.
It also contains high amounts of flavonoids, which help protect your body’s cells from radical damage and will also help lower your blood pressure.
So trust me in moderation, dark chocolate is really healthy for you, and it also contains various kinds of properties that improve your mood.
6. Other foods
There are several other foods that can offer a rich supply of monounsaturated fats. Some examples of them are the following:
- Granola ready to eat
- Roquefort cheese
- muenster cheese
- Monterey Jack Cheese
- Cheshire cheese
- Cream cheese
- Limburg cheese
After you know monounsaturated fats foods list. So, eat foods that contain good fats on a regular basis. However, if you have certain medical conditions or diseases, first consult with your doctor to find out the recommended type and portion of food, according to your health condition.