Monounsaturated Fat

Olive oil, avocado

What does Monounsaturated Fat do in your body?

Fats with one double bond, liquid at room temperature. Common in olive oil, avocados and nuts.

What does Monounsaturated Fat do?

Provides energy and is part of membranes. Replacing saturated fat with it lowers LDL cholesterol.

Which foods contain Monounsaturated Fat?

Olive, canola and peanut oils; avocado; almonds, hazelnuts, cashews.

How much Monounsaturated Fat do adults need?

No separate requirement; part of total fat (AMDR 20–35% of energy).

Evidence & sources

• Replacing saturated fats with unsaturated fats lowers LDL cholesterol. Evidence: strong. Known: Consistent trial evidence. Unknown: — Source: American Heart Association, Dietary Fats and Cardiovascular Disease: A Presidential Advisory (2017).

Connected topics

• Fat
• Olive Oil
• Avocado
• Almonds
• Cholesterol

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General education only, not medical advice. Drafted Oct 2026 · pending qualified expert review.