6 Good Sources of Monounsaturated Fat

6 Good Sources of Monounsaturated Fat
Monounsaturated fat or also referred as omega-9 fatty acids are good for the heart. The dietary guidelines for Americans suggests that the total fat intake should be between twenty to thirty five percent of daily calories and the sources of these fats should be polyunsaturated fat and monounsaturated fatty acids. Good source of monounsaturated fat includes fish, oils, nuts and others.

Good Source of Monounsaturated Fat

• Fish: Most fishes are really rich in polyunsaturated fish especially omega 3 fatty acids but not all fishes are high in monounsaturated fat. Fishes that offer monounsaturated fat are mackerel, sablefish, halibut and herring.


• Oils: Oils that are rich in monounsaturated fats are sesame, sunflower, canola, peanut and olive oil. These oils are great choices for healthy cooking and they are now widely available in grocery stores. Most Greek and Italian dishes used olive oils. Some of popular Italian foods with olive oils are tomato sauce, pizza sauce and bruschetta. For Greeks, salads that have cabbage, arugula and artichoke used olive oil. For salad enthusiasts, you can use olive oil as an alternative of salad dressing.


• Nuts: Nuts as well as seeds are also great sources of monounsaturated fats. Nuts like peanuts, almonds, hazelnuts, cashews and macadamia are rich in monounsaturated fats. Likewise, pistachios, Brazil nuts and pecans have monounsaturated fats. Other good sources of nuts are almond butter and peanut butter.


• Fruits: There are only two kinds of fruits that are rich in monounsaturated fats, the olives as well as avocados. Both olives and avocados offer ten grams of monounsaturated fat for every one hundred gram serving.


• Seeds: Sunflower seeds, flaxseeds and pumpkin seeds are all good sources of monounsaturated fat. Sesame seeds including sesame seed butter and paste are also rich in fatty acids.


• Other Foods: Other sources may include granola bars, eggs, Parmesan cheese and Monterey jack.