It looks at potential health benefits, how much to eat, and food sources. Monounsaturated fat is present in both plant foods and animal products. One of the healthiest examples of monounsaturated fat that people may be familiar with is olive oil. Chemically speaking, monounsaturated fatty acids MUFAs are fat molecules with one unsaturated double carbon bond.
These fats are usually liquid when at room temperature and turn solid when chilled. The AHA advises that the majority of fats that people eat should be monounsaturated or polyunsaturated fats. People should consume monounsaturated or polyunsaturated fats instead of foods that contain saturated or trans fats, as these can negatively affect their health. The following sections look at what the evidence says about specific health effects of monounsaturated fats. They add that monounsaturated fats also contribute the antioxidant vitamin E to the diet, which many people living in the United States are deficient in.
A review explains that compared to eating a high saturated fat meal, consuming a high monounsaturated fat meal has the following benefits:. Additionally, a laboratory study on human veins showed that MUFAs prevented the damaging effects of saturated fats on cells. Although scientists need to do more research, the researchers suggest that the protective effects of MUFAs could be important for heart health.
According to a systematic review and meta-analysis , diets high in MUFAs may benefit people with type 2 diabetes. The review suggested that compared to high carbohydrate diets, high MUFA diets reduced the following risk factors:.
Additionally, high MUFA diets had more beneficial effects on fasting glucose than high polyunsaturated fatty acid diets. According to a review , evidence links MUFAs to anti-inflammatory states and less obesity. Conversely, saturated fats are inflammatory and can contribute to excess weight and obesity. People consuming a Mediterranean diet have less incidence of obesity and its related inflammatory effects, such as cardiovascular disease.
There are no government guidelines for how much monounsaturated fat to eat. Circulation , Institute, N. Population, — Siri-Tarino, P. Micha, R. Mozaffarian, Saturated fat and cardiometabolic risk factors, coronary heart disease, stroke, and diabetes: a fresh look at the evidence.
Lipids , Astrup, A. Riserus, U. Willett, and F. Hu, Dietary fats and prevention of type 2 diabetes. Prog Lipid Res , Am J Clin Nutr, Circulation, The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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Harvard T. The Nutrition Source Menu. Search for:. Unsaturated fats Unsaturated fats, which are liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. 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. Healthy For Good: Spanish Infographics. AHA Recommendation For good health, the majority of the fats that you eat should be monounsaturated or polyunsaturated.
What are monounsaturated fats? How do monounsaturated fats affect my health? Are monounsaturated fats better for me than saturated fats or trans fats? Which foods contain monounsaturated fats?
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