Certain vegetable oils, seeds, nuts, and avocados are the best dietary sources of monounsaturated fatty acids. Eat them regularly to lower LDL cholesterol.
Health benefits of monounsaturated fatty acids
Monounsaturated fats are good for your heart if you consume them in moderation. Especially when we replace foods containing saturated fats or trans fats with foods rich in monounsaturated fats!
According to the American Heart Association, monounsaturated fats can reduce LDL cholesterol levels in the blood. Hence, they can lower the risk of heart disease and stroke.[1]
Moreover, a diet containing lots of foods with monounsaturated fats can significantly reduce the glucose levels in the blood, triglycerides, systolic blood pressure, and body weight, as compared to high-carb diets.
Also, a diet high in monounsaturated fats can significantly increase HDL cholesterol, known as the “good” cholesterol. Healthy levels of HDL cholesterol may protect from heart attack and stroke.[2]
Plant-based foods are the best sources of monounsaturated fats
Most noteworthy, according to a 2018 study published in the American Journal of Clinical Nutrition, monounsaturated fats from plant sources can significantly reduce the risk of coronary heart disease![3]
Plant-based foods are the preferable sources of monounsaturated fats, as compared to animal sources.
Animal sources of monounsaturated fats, such as red meat and high-fat dairy products, aren’t good for your heart, due to their high content of saturated fats. A diet high in saturated fats can raise “bad” cholesterol and increase the risk for heart disease. So, it’s highly recommended consuming no more than 13 grams of saturated fats a day.[4]
Furthermore, eating foods high in monounsaturated fats has been linked to a reduced risk of obesity and lower levels of abdominal fat.[5]
Keep in mind that in order to take benefits of the unique health benefits of the monounsaturated fats, you should consume them instead of other fatty foods, not in addition to them!
A list of the richest foods in monounsaturated fats
Vegetable oils, such as high oleic sunflower oil, safflower oil, and olive oil are particularly high in monounsaturated fats. Also, many seeds and nuts, such as hazelnuts, almonds, cashews, and peanuts are good sources.
Last, but not least, avocado is by far the richest fruit in monounsaturated fats!
| monounsaturated fats (grams) | percentage of total fat content (%) | |
| High oleic sunflower oil (over 70%) | 83,7 | 86 |
| macadamia nuts | 59,3 | 82 |
| safflower oil | 75,2 | 79 |
| hazelnuts | 45,6 | 79 |
| olive oil | 69,2 | 74 |
| avocado | 9,8 | 72 |
| almonds | 31,6 | 66 |
| canola oil | 62,6 | 66 |
| cashews | 23,8 | 60 |
| pecans | 40,8 | 59 |
| peanut butter | 25,4 | 53 |
| peanuts | 24,4 | 53 |
| sesame | 23,9 | 41 |
| tahini | 18,1 | 40 |
| pumpkin seeds | 15,7 | 36 |
| soybean oil | 22,8 | 26 |
| sunflower seeds | 9,5 | 20 |
| flaxseed oil | 18,4 | 19 |
| flaxseeds | 7,5 | 19 |