Not only does monounsaturated fat help to lower your bad cholesterol and your risk of heart disease in addition to stroke, but it also typically contains high levels of vitamin E, which is a very important antioxidant. In fact, the American Heart Association says people need more of it. There are many foods that contain this beneficial fat, many of which can actually replace other foods that harbor unhealthy, saturated and trans-fats.

Olive Oil

Using olive oil to cook foods on the stove or even in the oven can create a positive impact on your health by helping to maintain low cholesterol levels. It can be used to cook chicken in place of deep frying; to dress salads with instead of using creamy dressings; and also to create spreads for breads and crackers.

Avocados

Avocados are high in monounsaturated fat, and can be a real asset to a healthy diet. You can use it in place of mayonnaise on sandwiches which not only makes a healthier meal, but it makes for a lower fat meal as well. You can also use them on salads, in pasta, or on crackers as a snack. Since they're full of fiber and protein too, avocados can really help you control your appetite throughout the day.

Peanut Butter

It makes for good sandwiches and dips for apples or celery, but most importantly it's a healthy alternative to options that are higher in saturated fats such as some lunch meats and salad dressings. It will also help fill you up so you aren't hungry all afternoon. Consider mixing some with a little plain Greek yogurt and then freezing it to create a peanut butter ice frozen yogurt treat that won't ruin your diet and will help support your heart.

Nuts

Peanuts and almonds among other kinds of nuts such as macadamias are high in monounsaturated fats, just like peanut butter. They're also a lot easier to eat when on the run, so they make a perfect snack in between meals. Consider using them on salads, in soups or pastas and also in smoothies!

Olives

Very high in monounsaturated fats, these little black or green delights can be easily added to your diet. They might even add some spice into your life by providing a great topping for homemade pizzas, pastas and salads. In fact, they can be added to omelets and sandwiches making them a great choice any time of day.

Making a conscious effort to reduce or even eliminate saturated fats is the first step in leading a heart healthy, figure friendly life. But if you want to protect yourself against the risk of disease and heart attack, make sure you eat a couple of foods that are high in monounsaturated fats on a daily basis. They can easily be incorporated into your foods and will probably even enrich your favorite dishes.