Unsaturated Fat: Good sources of unsaturated fats

Unsaturated fats can be found in many plant foods and fish.

Good sources of monounsaturated fats include:

• Avocados
• Certain oils (e.g., canola, olive and peanut)
• Most nuts (e.g., almonds, cashews, peanuts, pecans)
• Olives
• Peanut butter
• Sesame seeds

Polyunsaturated fats can be found in the following:

• Corn
• Fish and seafood
• Nuts and seeds (including sesame and sunflower seeds)
• Safflower
• Soybeans
• Oils derived from these products

One type of polyunsaturated fat – omega-3 fatty acid – is found mostly in seafood, including:

fatty coldwater fish such as:

• albacore tuna
• herring
• lake trout
• mackerel
• salmon
• sardines
• swordfish

Other sources of omega-3s are:

• flaxseeds
• flax oil
• walnuts

Small amounts are found in: soybean and canola oils.

This Article was taken from: yourtotalhealth.ivillage