Foods High In Monounsaturated Fat And Polyunsaturated Fat

Healthy Fats: Foods High In Monounsaturated and Polyunsaturated Fat

Eating healthy fats is an important part of a balanced diet. Monounsaturated and polyunsaturated fats are both considered healthy fats and can provide a wide range of health benefits, such as reducing inflammation, improving heart health and even helping to lower cholesterol levels. These fats are found in a variety of foods, from plant-based sources to some animal foods, and can be part of a healthy diet.

Monounsaturated Fats

Monounsaturated fats are found in a variety of foods, including both plant-based and animal sources. Plant-based sources of monounsaturated fats include nuts, seeds, and oils, such as olive, canola, and peanut oils. Animal sources of monounsaturated fats can be found in foods like fatty fish, dairy products, and eggs. Monounsaturated fats can also be found in avocados, olives, and dark chocolate.

Polyunsaturated Fats

Polyunsaturated fats are also found in a variety of foods, including both plant and animal sources. Plant-based sources of polyunsaturated fats include nuts, seeds, and oils, such as sunflower and safflower oils. Animal sources of polyunsaturated fats can be found in fatty fish, such as salmon, tuna, and mackerel. Polyunsaturated fats are also found in some vegetable oils, such as corn, soybean, and cottonseed oils.

Health Benefits of Monounsaturated and Polyunsaturated Fats

Monounsaturated and polyunsaturated fats have a range of health benefits. Studies have shown that eating foods high in monounsaturated and polyunsaturated fats can help reduce inflammation and improve heart health, as well as lower cholesterol levels. Studies have also shown that these healthy fats can help reduce the risk of type 2 diabetes, stroke, and certain types of cancer.

How Much Monounsaturated and Polyunsaturated Fat Should I Eat?

The American Heart Association recommends that people get at least 25-35% of their daily calories from healthy fats. This is equivalent to about 44-78 grams of fat per day for someone who is eating 2,000 calories per day. It’s important to remember that not all fats are created equal, and it’s important to focus on getting healthy fats from monounsaturated and polyunsaturated sources.

Bottom Line

Monounsaturated and polyunsaturated fats are both considered healthy fats and can provide a wide range of health benefits. These fats are found in a variety of foods, from plant-based sources to some animal foods, and are an important part of a balanced diet. The American Heart Association recommends that people get at least 25-35% of their daily calories from healthy fats, such as monounsaturated and polyunsaturated sources.