What is monounsaturated fatty acids

There are many…. Some fats have more health benefits than others. Learn about healthy fats for the keto diet, how to use them in cooking, and fats to avoid. It is not possible to spot-reduce back fat. What to know about monounsaturated fat.

Monounsaturated fats Health effects Quantities Food sources Summary Monounsaturated fats such as olive oil are a healthy addition to the diet. What are monounsaturated fats? Health effects. How much to eat. Sources of monounsaturated fat. Latest news Scientists identify new cause of vascular injury in type 2 diabetes. Adolescent depression: Could school screening help? Related Coverage. Types of fat: Can fat be good for you? Is saturated or unsaturated fat better for health? Medically reviewed by Grant Tinsley, PhD.

What are the most healthful high-fat foods? Medically reviewed by Natalie Olsen, R. What to do to help reduce the appearance of back fat. Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is an example of a type of oil that contains monounsaturated fats.

Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. Oils rich in monounsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most Americans need more of.

While, all fats provide 9 calories per gram, monounsaturated fats and polyunsaturated fats can have a positive effect on your health, when eaten in moderation. The bad fats — saturated fats and trans fats — can negatively affect your health. Examples of foods high in monounsaturated fats include plant-based liquid oils such as:.

Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff. Eat Smart. American Heart Association Cookbooks.

Nutrition Basics. 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 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:. 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.

J Am Coll Cardiol. PMID: pubmed.