Avocado

• This large fruit may not be sweet, but its rich, creamy interior leads many to believe it is an unhealthy fat. The avocado, however, is a prime example of a food containing monounsaturated fat. Avocado can be sliced onto whole grain toast, cubed into an egg white omelet or served in a classic guacamole.
  
  

Nuts

• Walnuts, almonds and other nuts contain monounsaturated fats, the healthy fats. These are a perfect healthful snack when eaten in moderation. One handful is plenty between meals. Add some chopped nuts into your salad, cereal or yogurt.
  
  

Salmon

• Salmon is another healthful fatty food. This fish is rich in Omega-3 fatty acids and is a delicious protein to add to your diet. Salmon can be baked, grilled or poached. Flake cooked salmon on top of your salad or toss the cooked salmon with salt, pepper, sliced green onions and capers and serve on a piece of toast or bagel.
  
  

Olive Oil

• Common in the Mediterranean diet, olive oil is another healthful monounsaturated fat. Eat it in moderation, no more than one tablespoon per meal. Drizzle olive oil on top of salad greens or drizzled on top of roasted vegetables. Saute foods in olive oil rather than butter.
  
  

Vegetable Oils

• Use vegetable or canola oils for baking, frying or sauteing. Canola and vegetable oil are high in healthful mono- and polyunsaturated fats. Use these healthful oils in a sauteed vegetable dish or add chopped herbs to a canola oil with red wine vinegar for a delicious vinaigrette.