Monounsaturated Fats: Benefits, Sources & Health Impact

Understanding the difference between various types of fats is beneficial to those who want to eat healthier foods. According to the American Heart Association, monounsaturated fats have a positive, healthy affect on one's health when consumed in moderation.

Properties

• Monounsaturated fats are fats that contain one unsaturated (or double-bonded) carbon in the molecule. At room temperature, monounsaturated fats are in liquid form, but then turn into solids (or gelatin-like substances) when they are chilled. Monounsaturated fats contain more nutrients than other types of fats, such as vitamin E.

Types

• Vegetable oils, such as olive oil, peanut oil, sunflower oil and canola oil, are rich in monounsaturated fats. Other sources of monounsaturated fats include nuts, seeds and avocados.

Effects

• Monounsaturated fats can reduce bad cholesterol levels and decrease the risk of heart disease. Additionally, replacing trans-fats with monounsaturated fats can assist with weight loss.

Recommendations

• The American Heart Association recommends that you eat monounsaturated fats in moderation. The total amount of fats consumed in a day should not exceed 25 to 35 percent of your calories, and these fats should be mostly monounsaturated or polyunsaturated.