Healthy Fats high in monounsaturated and polyunsaturated fats: The Good Fats
Avocado: Avocados have approximately 23 grams of fat, with about 15 grams of it coming from monounsaturated fats. a medium avocado contains 40 percent of your daily fiber needs, is naturally sodium- and cholesterol-free, and is a good source of lutein, an antioxidant that may protect your vision. Keep in mind that they’re pretty high in calories, so you generally want to stick to no more than 1/4 an avocado at a time.
Walnuts: Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha linoleic acid, an omega-3 found in plants.
Olives: Olives are a great source of monounsaturated fats. No matter what variety of olive you enjoy, they all contain many other beneficial nutrients, such as hydroxytyrosol, a phytonutrient that has long been linked to cancer prevention. If you have allergies or other inflammatory conditions, olives might be just the snack for you. Research suggests that olive extracts function as antihistamines on the cellular level. It is important to be mindful of your serving size as olives can be high in sodium. Stick to 5 large or 10 small olives as the perfect portion.
Olive Oil: Olive oil is a commonly known ‘healthy fat”, which it is! It is packed with monounsaturated fats, however, 1 tablespoon has 14 grams of fat. Caution should be taken when using it on a regular basis.
Ground Flaxseed: Flaxseed is a great source of omega-3 fatty acids, too, so ground flaxseed is a great way for vegetarians (or those who don’t eat fish) to meet their need. Flaxseed contains both insoluble and soluble fiber, so it can help you feel fuller longer as well as reduce cholesterol and promote heart health. (You only need 1-2 tablespoons to reap the benefits).
Chia Seeds: These small but mighty seeds are loaded with omega-3s, fiber, protein, essential minerals, and antioxidants.
Eggs: One whole egg contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms), an important B vitamin that helps regulate the brain, nervous system, and cardiovascular system.
Secret: The two main types of polyunsaturated fats are omega-3 and omega-6 fatty acids, essential fats our bodies need for brain function and cell growth. Omega-6s work alongside omega-3s to lower LDL cholesterol, but research suggests that eating more omega-6 than -3 may contribute to inflammation and weight gain, so the key is to make sure your omega-3 intake is always higher. A perfect example is peanuts. They are technically a legume and contains monounsaturated fats but all of its polyunsaturated fats are omega-6s, which evidence suggests may not do us any favors.