Monounsaturated fats in food

Monounsaturated fats are found in many foods, including red meats and dairy products. About half the fats in these foods are saturated and half monounsaturated.

Many plants and plant oils are high in monounsaturated fats but low in saturated fats. These include:

• Oils from olives, peanuts, canola seeds, safflower seeds, and sunflower seeds.
• Avocadoes.
• Pumpkin seeds.
• Sesame seeds.
• Almonds.
• Cashews.
• Peanuts and peanut butter.
• Pecans.

Monounsaturated fats from plants may lower bad cholesterol and raise good cholesterol. They also may improve the control of blood sugar levels.

Replacing saturated fats with monounsaturated fats in the diet may lower the level of bad cholesterol and triglycerides in the blood. Triglycerides are fat cells that circulate in the bloodstream and are stored in the body’s fat cells. A high level of triglycerides in the blood increases the risk of diseases of the heart and blood vessels.

Eating plant foods high in monounsaturated fats, particularly extra virgin olive oil and tree nuts, may benefit heart health and blood sugar regulation.