10 Foods High in Monounsaturated Fat
We often hear that we should limit the amount of fat in our diets and, for the most part, it is sound advice. Fats can be bad for us. They can contribute to obesity and also block our arteries and are a major source of heart disease. Not all fats are quite so bad, though, and some are even good for us.
Cholesterol is well known to be negative for our health, but what a lot of people don’t know is that there is good cholesterol and bad cholesterol. Monounsaturated fats help to raise the levels of good cholesterol in the body, providing a healthy balance. Remember that even ‘bad’ saturated fats are also important to us, so don’t try to eliminate them from your diet completely.
Monounsaturated Fat Rich Food #1: Nuts
Healthy living fans will often have nuts in their diet somewhere and for very good reasons. Nuts are packed full of protein, fibre and, of course, monounsaturated fats. The best nuts for monounsaturated fats include peanuts, cashews and pistachios, but you can check first to see which contain a lot of the fat.
Not only can nuts be used in cooking, they can also be eaten as a snack just as they are. Another favourite nut product is peanut butter, which also contains high volumes of monounsaturated fats. Just remember that nuts can be high in calories, which can contribute to weight gain so it is best not to eat too much of them.
Monounsaturated Fat Rich Food #2: Avocado
Avocado is arguably the most popular of all fruits in healthy living circles. It is packed full of nutrition, making it suitable for people that wish to eat a healthy diet. They make an excellent source of fibre, protein, vitamins and minerals and are also a very good source of monounsaturated fats.
While an avocado is high in calories, only a part of it is usually used in recipes, making them suitable for low-calorie, weight loss diets. They are a versatile fruit and can be used in a wide range of healthy dishes and can also be used to make delicious guacamole.
Monounsaturated Fat Rich Food #3: Olives
Olives are often encountered at parties on a cocktail stick, but they can also be found in a wide range of recipes from stews to salads. Not only do they help to add quite a unique flavour, they are also good for us and packed with various nutrients. They are also quite low in calories, although we tend to increase the calorie count by stuffing them with cheeses and other high-calorie foods.
Olives are also a good source of monounsaturated fats and also compounds that offer a wide range of health benefits. Have a look at what recipes are available and you might be surprised at what you might find.
Monounsaturated Fat Rich Food #4: Olive Oil
From olives comes olive oil, and it is a godsend to many people in the kitchen. Olive oil is used in many recipes and is an ingredient in food, a dressing for salads or as an oil for frying. Its flavour helps to bring many dishes to life and it is also very easy to use even for beginners.
Plus, of course, using olive oil in cooking offers a range of health benefits, and it is also high in monounsaturated fats. It makes a healthier alternative to other cooking oils and is thought to promote a healthy heart, prevent strokes and a range of other benefits.
Monounsaturated Fat Rich Food #5: Sunflower Oil
Another popular, healthier cooking oil option is sunflower oil. Not only is it healthier for cooking than animal fats such as lard and butter, it is also very affordable and readily available. It is also low in saturated fats, and high in monounsaturated fats. Perhaps most importantly of all, it is excellent for frying with and helps make delicious fried dishes.
Other types of oil are also high in monounsaturated fats including canola and sesame oil. While it might be tempting to use coconut oil, though, it is high in saturated fats and not a good option on certain diets.
Monounsaturated Fat Rich Food #6: Beef
Beef is often looked down upon by many people because of its relatively high-fat content. While it can contain quite a lot of fat, however, that statistic on its own doesn’t tell the full story. While some of the fat in beef is saturated fat, most of it is the healthier monounsaturated fat.
While monounsaturated fat is good, of course, the saturated fat content does mean that you should consume beef in moderation. You could also try looking for leaner cuts that will contain less saturated fat. At least, though, the good news is that it is not nearly as bad as you may have thought.
Monounsaturated Fat Rich Food #7: Pickled Herring
Fish is well known to be healthy for us. It is an excellent source of protein, omega 3 fatty acids, minerals and vitamins. It is also fairly low in calories, making it a godsend to many people on low-calorie, weight loss diet. In addition, it is also high in monounsaturated fat content.
Pickled Herring, in particular, has a high content of monounsaturated fat, as well as halibut, sablefish and mackerel. Plus, fish is simply delicious and can be served in a huge variety of ways. Remember, though, that it can be easy to increase the saturated fat content depending on how you cook and prepare it.
Monounsaturated Fat Rich Food #8: Duck
Duck is quite a dark meat with a flavour all of its own. It can be cooked in a number of ways and is common in Asian cuisine in particular. It is, however, also known for its high-fat content. The good news, though, it that much of this fat is monounsaturated fat meaning it is not as unhealthy as it first may appear.
Duck is also high in protein and various vitamins and minerals. You will also find that you will consume fewer saturated fats if you leave the skin and eat the meat only. If you do like the flavour of the skin and fat, though, at least it contains more ‘good’ fats than ‘bad’ fats.
Monounsaturated Fat Rich Food #9: Cheese
Cheese is among the most popular foods on the planet, and it is eaten in civilisations across the globe. It comes in so many varieties that it can be difficult to count, and they range from the mild to the very strong. It can take quite an adventurous person to try some of the stronger varieties.
Cheese is also very nutritious, and a good source of protein, calcium and numerous vitamins and minerals. It is also high in saturated fats, however, and has a high calorific content. The good news is that it’s also high in monounsaturated fat, which helps add some balance health wise. Different types of cheese also have different nutritional values, so shop around to get just what you need.
Monounsaturated Fat Rich Food #10: Dark Chocolate
Chocolate is one of mankind’s favourite treats and is even thought to contain compounds that have a similar effect to some narcotics. All too often, though, the foods that we most want to eat are also the ones we should keep clear of. The good news, though, is that dark chocolate, in particular, is something we should actually be encouraged to eat.
Dark chocolate is packed full of vitamins, minerals and is a good source of monounsaturated fat. It is still high in calories, though, so should be consumed in moderation. The good news, though, is that treating yourself to a bar from time to time can actually really be quite good for you.
