Learn how to choose healthy cooking oils and more
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Unsaturated fats:
- are found in plant foods and oils
- are healthy fats, but should be eaten in moderation
There are two types of unsaturated fats:
- mono-unsaturated fats
- poly-unsaturated fats
Mono-Unsaturated Fats and Oils
Mono-unsaturated fats and oils:
- lower levels of LDL (lousy) cholesterol in your body
- increase levels of HDL (healthy) cholesterol in your body
Food sources include:
- olive oil and olives
- canola oil
- peanuts, peanut oil and natural peanut butter
- avocado
- almonds
- cashews
Poly-Unsaturated Fats and Oils
Poly-unsaturated fats and oils:
- lower levels of LDL (lousy) cholesterol in your body
- Omega-3 fats increase levels of HDL and lower levels of triglycerides
Food sources include:
- walnuts
- ground flax seed and flax seed oil
- hemp seed and hemp hearts
- chia seed (also called salba seed)
- canola oil
- fatty fish such as mackerel, salmon, unsalted herring, sardines (fresh or canned), trout
