Monounsaturated Fat
Also known as: MUFA
A type of dietary fat, liquid at room temperature, found in olive oil, avocados, and nuts, generally associated with improved cholesterol profiles.
Monounsaturated fatty acids (MUFAs) have one double bond in their carbon chain, which keeps them liquid at room temperature. They are the dominant fat in olive oil (about 73%) and avocados (about 77%), and are also found in nuts and seeds.
Replacing saturated fat with monounsaturated fat in the diet is one of the most consistently studied dietary changes linked to improved cardiovascular outcomes.
In Practice
Swapping butter (high in saturated fat) for extra virgin olive oil (high in monounsaturated fat) in cooking is one of the simplest, most evidence-backed changes for improving a diet's fat profile.
Worth Knowing
Monounsaturated fat is still calorie-dense, at roughly 9 calories per gram, the same as any other fat. 'Healthy fat' describes its effect on health markers, not a free pass on portion size.