Understanding Healthy Fats: Monounsaturated & Polyunsaturated Fats

Not all fats are the same — and some fats can actually support your health.

Monounsaturated and polyunsaturated fats are often called “healthy fats” because they can help:

✔ Support heart health
✔ Improve cholesterol levels
✔ Support brain function
✔ Reduce inflammation

Health experts encourage replacing unhealthy fats with these healthier options when possible.

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What Are Monounsaturated Fats?

Monounsaturated fats (often called MUFAs) are a type of fat that may support heart health when used instead of saturated fat.

They are found mostly in plant-based foods

Common Sources:

• Olive oil
• Canola oil
• Avocados
• Nuts (almonds, cashews, peanuts)
• Seeds (sesame, pumpkin)

For example, olive oil is rich in monounsaturated fat, making up most of its fat content.

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What Are Polyunsaturated Fats?

Polyunsaturated fats (PUFAs) include omega-3 and omega-6 fats.

These fats are important because:

✔ Your body cannot make them
✔ They must come from food

Polyunsaturated fats support:

• Heart health
• Brain function
• Cell growth
• Vitamin absorption

Replacing saturated fats with polyunsaturated fats has been shown to reduce the risk of heart disease

Common Sources:

• Fatty fish (salmon, tuna, sardines)
• Walnuts
• Flaxseed
• Sunflower seeds
• Soybean oil
• Corn oil

Some polyunsaturated fats — especially omega-3s — are especially helpful for heart health.

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Why These Fats Matter

These healthy fats may help:

✔ Lower “bad” LDL cholesterol
✔ Support “good” HDL cholesterol
✔ Reduce risk of heart disease and stroke

Experts recommend focusing on replacing saturated fats — like butter or fatty meats — with healthier unsaturated fats instead of eliminating fat altogether.

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Where You Might See Them on a Food Label

On some Nutrition Facts labels, monounsaturated and polyunsaturated fats may be listed.

However:

➡️ These are optional — not all labels include them

Even if not listed, you can still identify healthy fat sources by looking at the ingredient list.

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Helpful Tips for Older Adults

Try simple swaps:

Instead of butter → use olive oil
Instead of fatty meats → choose fish
Instead of creamy sauces → use avocado

Small changes can support long-term heart health.

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Balance Is Still Important

All fats — even healthy ones — contain calories.

Fat provides about 9 calories per gram, so portion awareness matters

The goal is not to eat more fat —
but to choose better types of fat.

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Medical Disclaimer

This material is intended for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Individual dietary needs vary based on health conditions, medications, and nutritional requirements. Patients — especially those with heart disease, diabetes, kidney disease, or other chronic conditions — should consult their healthcare provider or registered dietitian before making significant dietary changes. Always follow personalized medical guidance when managing fat intake as part of your nutrition plan.

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Sources:

• https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_MUFA&PUFA_October2021.pdf