As I have explained in this article: Which fats are good for you?, monounsaturated fats are found in foods and are also manufactured by your body from saturated fats.
They do not go rancid easily and they can thus be used in cooking, but at lower temperatures than saturated fats.
Here are the top 30 foods high in monounsaturated fats:
Note that I have not included vegetable oils in this chart, as they contain very high amounts of omega6 polyunsaturated fatty acids, and should be avoided. To learn more, read this article.
There is no RDA for monounsaturated fat, nor is there a Tolerable Upper Intake Level. Your body will adjust its needs to your consumption by manufacturing more monounsaturated fat from saturated fats if required.
Share this post with a friend, it may clear up the confusion about healthy fats!