How much monounsaturated fat should you have

This article explains what monounsaturated fat is and how it compares to other types of fat. 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. Email required Email Required. Zip Code required Zip Code Required. I agree to the Terms and Conditions and Privacy Policy. Last Reviewed: Jun 1, Kroger Health. Nationally Sponsored by. Learn more about Kroger Health. Eggland's Best. Nationally Supported by. It's an essential component of cell membranes and plays a role in producing vitamin D and digestive acids.

However, when too much cholesterol accumulates in the blood, it can lead to hardening of the arteries and eventually heart attack or stroke. Saturated fats in your diet raise bad cholesterol in the blood, making it healthiest to choose fat from unsaturated sources a majority of the time.

The good news is, taking action to modify your diet can lower your risk of heart disease. Every five years, the Department of Health and Human Services, along with the Department of Agriculture, releases nutrition recommendations to help guide Americans toward healthy food choices. Instead of recommending a low total fat intake, the guidelines recommend a low saturated fat intake.

It is one of the healthy fats, along with polyunsaturated fat. Monounsaturated fats are liquid at room temperature, but start to harden when chilled. Saturated fats and trans fats are solid at room temperature. These unhealthy fats can increase your risk for heart disease and other health problems. Monounsaturated fats are found in plant foods, such as nuts, avocados, and vegetable oils.

Eating moderate amounts of monounsaturated and polyunsaturated fats in place of saturated and trans fats can benefit your health. Your body needs some fats for energy and other functions. Monounsaturated fats are a healthy choice. How much should you get every day? Here are recommendations from the Dietary Guidelines for Americans:. Eating healthier fats is good for your health.

But eating too much fat can lead to weight gain. All fats contain 9 calories per gram of fat. This is more than twice the amount found in carbohydrates and protein. It is not enough to add foods high in unsaturated fats to a diet filled with unhealthy foods and fats.