Back to knowledge libraryMonounsaturated Fat
What is Monounsaturated Fat?
Monounsaturated fat (also seen written as “MUFAs”) is a type of unsaturated fat in the diet. These are considered the healthier fats in the diet and can help to lower the risk of developing heart disease. It is recommended to lower total fat intake and opt for unsaturated fats instead of saturated fats, which can help to lower cholesterol. The UK government recommends a monounsaturated fat intake of 36g for adult males and 29g for adult females.
What is the role of Monounsaturated Fat?
Monounsaturated fats help to maintain levels of good (HDL) cholesterol whilst reducing levels of bad (LDL) cholesterol, protecting heart health by reducing the risk of heart disease.
What foods contain Monounsaturated Fat?
Monounsaturated fats are found in plant foods including olive and rapeseed oils, spreads based on these oils, avocados, almonds, Brazil nuts, peanuts, and nut butters made with 100% nuts. These fats usually come from plant sources and in many cases are liquid at room temperature.
Further Resources:
References:
British Nutrition Foundation (2023). Fat. Available at: https://www.nutrition.org.uk/nutritional-information/fat/ [Accessed 29 Aug 2024].
Public Health England (2016). Government Dietary Recommendations: Government recommendations for energy and nutrients for males and females aged 1–18 years and 19+ years. Available at:
https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf [Accessed 21 Aug 2024].
National Institutes of Health News in Health (2019). The skinny on fat: the goof, the bad, and the unknown. Available at: https://newsinhealth.nih.gov/2019/03/skinny-fat
[Accessed 20 September 2024].
Written By:
Lucy Clarkson, SENR Nutritionist and Database Support, myfood24.