How do monounsaturated fats affect my health

What are monounsaturated fats? How do monounsaturated fats affect my health? Are monounsaturated fats better for me than saturated fats or trans fats? Which foods contain monounsaturated fats? Most foods contain a combination of different fats.

Examples of foods high in monounsaturated fats include plant-based liquid oils such as: olive oil, canola oil, peanut oil, safflower oil and sesame oil. Other sources include avocados, peanut butter, and many nuts and seeds. Are monounsaturated fats lower in calories? Monounsaturated fats - like all fats - contain nine calories per gram. Good sources of MUFAs include:. Compared to saturated fats, which experts advise that people limit, monounsaturated fats can have several health benefits.

These include less risk of obesity and heart diseases. A sensible approach is to replace most saturated fats with monounsaturated or polyunsaturated fats. However, to maintain a moderate weight, people should not eat too much fat. When it comes to health, not all fats are equal.

This article looks at the sources and types of fat, their effects on the body, and how much to add to…. Saturated and unsaturated fat are the two primary forms of dietary fat. Their health impact is controversial. We examine their differences and effects. Fats are an essential component of nutrition, alongside carbohydrates and protein. The key is choosing the healthful, unsaturated fats. There are many…. Some fats have more health benefits than others. Be sure to add up the number of servings you will eat in one sitting.

Look closely at the amount of saturated fat and trans fat in a serving. The rest is unsaturated fat. Some labels will list the monounsaturated fat content, some will not. Make sure most of your daily fats are from monounsaturated and polyunsaturated sources.

Many fast food restaurants also provide nutrition information on their menus. If you do not see it posted, ask your server. You also may be able to find it on the restaurant's website. Making Healthy Food Choices. Foods and oils with higher amounts of monounsaturated fats include: Nuts Avocado Canola oil Olive oil Safflower oil high oleic Sunflower oil Peanut oil and butter Sesame oil To get the health benefits, you need to replace unhealthy fats with healthy fats.

Here are some ideas: Eat nuts instead of cookies for a snack. Just be sure to keep your portion small, as nuts are high in calories. Add avocado to salads and sandwiches. Replace butter and solid fats with olive or canola oil.

Alternative Names. See more conditions. Healthy Lifestyle Nutrition and healthy eating. Products and services. Dietary fat: Know which to choose Fat is an important part of your diet, but some kinds are healthier than others. By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again.

Show references Duyff RL. Fat facts. Houghton Mifflin Harcourt; Department of Health and Human Services and U. Department of Agriculture. Accessed Feb. Dietary Reference Intakes for energy, carbohydrate, fat, fatty acids, cholesterol, protein, and amino acids.

National Academies of Sciences, Engineering, and Medicine. Saturated, unsaturated, and trans fats. Accessed Oct. Hyperlipidemia adult. Mayo Clinic; The skinny on fats. American Heart Association. Sacks FM, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Bonow RO, et al. Nutrition and cardiovascular and metabolic diseases.