Good Sources Of Fats

Good Sources Of Fats

What are three sources of fat?

Fats in food come in several forms, including saturated, monounsaturated, and polyunsaturated. Too much fat or too much of the wrong type of fat can be unhealthy. Some examples of foods that contain fats are butter, oil, nuts, meat, fish, and some dairy products.

Monounsaturated fat – good sources include: Olive, canola, peanut, and sesame oils. Avocados. Olives.

...

Polyunsaturated fat – good sources include:

Sunflower, sesame, and pumpkin seeds.

Flaxseed.

Walnuts.

Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil.

Soybean and safflower oil.

Soymilk.

Tofu.

Unsaturated fat

Unsaturated fat is liquid at room temperature. It is mostly in oils from plants. If you eat unsaturated fat instead of saturated fat, it may help improve your cholesterol levels. Try to eat mostly unsaturated fats. Monounsaturated fat and polyunsaturated fat are types of unsaturated fat.

Monounsaturated fat: This fat is in avocado, nuts, and vegetable oils, such as canola, olive, and peanut oils. Eating foods that are high in monounsaturated fats may help lower your "bad" LDL cholesterol. Monounsaturated fats may also keep "good" HDL cholesterol levels high. But eating more unsaturated fat without cutting back on saturated fat may not lower your cholesterol.

Polyunsaturated fat: This type of fat is mainly in vegetable oils such as safflower, sunflower, sesame, soybean, and corn oils. Polyunsaturated fat is also the main fat found in seafood. Eating polyunsaturated fat in place of saturated fat may lower LDL cholesterol. The two types of polyunsaturated fats are omega-3 and omega-6 fatty acids.

Omega-3 fatty acids are found in foods from plants like soybean oil, canola oil, walnuts, and flaxseed. They are also found in fatty fish and shellfish as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Salmon, anchovies, herring, sardines, Pacific oysters, trout, Atlantic mackerel, and Pacific mackerel are high in EPA and DHA and lower in mercury.

Omega-6 fatty acids are found mostly in liquid vegetable oils like soybean oil, corn oil, and safflower oil.

1. Olive Oil/Flaxseed Oil—Great source of fat. Great to add to dishes.
2. Fish Oil—Staple source of healthy fats.
3. Almond Butter/Cashew Butter—Derived from the nuts but a good source of fat.
4. Almonds—Great source of fat and small amount of protein.
5. Pecans—Great source of fat and small amount of protein.
6. Walnuts—Great source of fat and small amount of protein.
7. Cashews—Great source of fat and small amount of protein.
8. Natural Peanut Butter—Not processed. Great source of fat and some protein. Love adding this to my shakes during the day.
9. Avocados—Healthy fat source. Love it in my sushi.Fats You Stay Away From
10. Fried Anything—I know that the government is making restaurants get rid of making saturated and trans fats in fried foods but you should still just stay away from fried food.
11. Butter and Margarine—Not healthy to add to the bread. Add oil instead.
12. Palm Oil and Coconut Oil—Not healthy fat source.
13. Vegetable Shortening—Not healthy fat source.