How can I increase my intake of monounsaturated fats (MUFAs)?

Penn Medicine

Monounsaturated fats (MUFAs) can actually lower total cholesterol and increase good, HDL cholesterol. Try to include a few servings of these foods in your diet: nuts, peanuts, walnuts, pistachios, cashew nuts, hazelnuts (remember, keep nut servings to 1/4 cup), avocado oil, canola oil and olive oil.

Remember, just 1 tablespoon of oil contains approximately 120 calories and 14 grams of fat -- although it is a healthier fat, you still need to use it in small amounts.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

Fats

At 9 calories per gram, fats can add up quickly in your diet, yet experts recommend that you get only 7% of your calorie intake from fat. Fats also affect your cholesterol, and there are both good and bad fats. The best kind of fats are called unsaturated fats, and can be found in oils like olive and canola oils, nuts and seeds. These fats can help your body get rid of cholesterol. Saturated fats often have had hydrogen added to them to make them more solid. Other saturated fats are found in cream, butter and meats. They can raise your blood cholesterol. Its wise to learn which is which and check nutrition labels to make proper choices.

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