Monounsaturated fatty acids (MUFA): a neutral natural


Monounsaturated fatty acids (MUFA) such as oleic acid contain a single cis-double bond that introduces a characteristic bend into the fatty acid, resulting in oils with low melting points. There is an increasing trend toward more use of MUFA in the diet as a means to eliminate trans fat and to reduce saturated fat.1,2


Where they're found
  • Relatively high amounts in vegetable oils such as canola, olive, and peanut1
  • Also found in other seed and nut oils, as well as avocados, meats, and dairy products1
Effects on the body
  • Decrease LDL cholesterol and total cholesterol:HDL cholesterol ratio1,3,4
  • However, some studies have shown that diets high in MUFA can be associated with increased LDL cholesterol and triglycerides5
  • Animal studies have demonstrated increased liver total cholesterol with high MUFA diets compared to high saturated fat diets5
ADA recommended daily intake

MUFA should make up the balance of fatty acids to reach total fat dietary requirements (ie, all nonsaturated and nonpolyunsaturated fat). Ranges from 8% to 25% energy per day.1


NCEP recommended daily intake

MUFA intake should not exceed 20% daily energy.2


Conclusions from the literature

MUFA have a generally neutral effect on blood lipids.3,6 Animal studies have indicated possible negative effects of diets high in MUFA.5 Since such diets have not been extensively studied in humans, their safety remains unclear.


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References: 1. Position of the American Dietetic Association and Dietitians of Canada. Dietary fatty acids. J Am Diet Assoc. 2007;107:1599–1611. 2. National Cholesterol Education Program (NCEP) Expert Panel. Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III): Final Report. Bethesda, MD: National Institutes of Health; September 2002. NIH publication no. 02-5215. 3. Mensink RP, Zock PL, Kester ADM, Katan MB. Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials. Am J Clin Nutr. 2003;77:1146–1155. 4. Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. JAMA. 2005;294:2455–2464. 5. Chang NW, Huang PC. Effects of dietary monounsaturated fatty acids on plasma lipids in humans. J Lipid Res. 1990;31:2141–2147. 6. Van Horn L, McCoin M, Kris-Etherton PM, et al. The evidence for dietary prevention and treatment of cardiovascular disease. J Am Diet Assoc. 2008;108:287–331.