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Monounsaturated Fats

Priya Johnson Mar 21, 2020
Monounsaturated fats are fats found in olive oil, almonds, avocados, etc., and are known to be healthy or good fats. These fats decrease the rate of cardiovascular diseases and also help reduce belly fat.
Monounsaturated fats are unsaturated fatty acids, which means they only have one double bond in their fatty acid chain. This type of fat is termed as good fat, because it doesn't have negative effects on our bodies. In fact, its presence decreases the risk of contracting diseases. It also raises the level of good cholesterol in the body, thereby, reducing the risk of heart diseases.
The Mediterranean cuisine involves a lot of olive oil, which can be attributed to be one of the reasons why people from this region exhibit lower levels of heart diseases as compared to other parts of the world.
Monounsaturated fats are also linked to belly fat, and as per observation, people who consumed a diet high in monounsaturated fat lost more belly fat than the others. These fats also protect against cancers, like breast and colon cancer.
A large number of people in the United States are seen to be deficient in vitamin E, and since monounsaturated fats are high in this vitamin, it solves the deficiency problem. Moreover, monounsaturated fats contain antioxidant properties, and other nutrients that support growth and development of body cells.
They also destroy harmful free radicals formed during metabolism, that would otherwise result in various cell-damaging results.

Food Containing Monounsaturated Fats

On a daily basis, women need to consume 26 grams of monounsaturated fats, while men require about 34 grams. For cooking purposes, we need to use oils which are high in monounsaturated fats, simply because they are healthier than the other kinds. However, since heat application destroys a large ratio of its benefits, it is better to consume the oil in salads or in foods that involve minimal cooking.


  • Olive oil
  • Peanut oil
  • Sesame oil
  • Canola oil
  • Sunflower oil
  • Mustard oil
  • Fish oil
  • Rapeseed oil
  • Corn oil


  • Walnut
  • Almond
  • Pistachio
  • Macadamia nuts
  • Hazelnuts
Fried bacon, peanut butter, avocados, roast duck with skin, etc., also contain significant amounts of monounsaturated fats. However, just because these fats are good, doesn't mean you consume an excess of it. Keep the consumption to a moderate level, not exceeding 25-30% of the total calorie intake of the day.
Excess of anything can prove deleterious, no matter how good it is! Therefore, have moderate amounts of monounsaturated fats, and limit the amount of saturated fats in your diet, to lead a healthy lifestyle.
Disclaimer: This story is for informative purposes only, and should not be used as a replacement for expert advice.