Unsaturated Fats

What are Unsaturated Fats?

Unsaturated fats are an essential part of your daily diet. Your body uses fats for energy, to keep cells working, produce hormones, and help your body absorb oil-based vitamins (A, D, E, and K).

The Benefits of Unsaturated Fat

The fats you consume affect your levels of good and bad cholesterol. Saturated fats raise low-density lipoproteins (LDLs), the bad cholesterol that clogs your arteries. Consuming too much saturated fat increases your risk of peripheral artery disease, heart attacks, and strokes.

On the other hand, unsaturated fats improve levels of high-density lipoproteins (HDLs), the good cholesterol that carries LDLs to your liver, which removes it from your body.

There are two types of unsaturated fats: polyunsaturated and monounsaturated. Some polyunsaturated fats (PUFAs), such as omega-3 fatty acids, can also help reduce inflammation and lower your triglyceride levels.

Foods High in Unsaturated Fats

As you incorporate sources of unsaturated fat into your diet, be sure you swap out foods that are high in saturated fat. The American Heart Association recommends that 6% or less of your total daily calories should come from saturated fats.

Avocados

Avocados are a delicious fruit that’s chock-full of monounsaturated fats. They’re also good sources of fiber, vitamin C, and potassium. You can easily add avocados to many recipes:

• Mash one up on a sandwich or slice of toast
• Add slices to your favorite soup, salad, or entrée
• Put them in fruit smoothies

Olives

Olives are high in monounsaturated fats. Extra-virgin olive oil is a versatile ingredient you can use for stovetop cooking or dressings. Whether you slice, dice, or use olives whole, it’s simple to add them to your cholesterol-friendly diet.

• Work them into a tomato sauce
• Add them to salads and sandwiches
• Create a tapenade
• Add them to relish trays or charcuterie boards
• Eat them as a snack

Nuts

These delicious foods come in a wide variety of types. Nuts are high in both PUFAs and monounsaturated fats.

• Walnuts are typically higher in PUFAs compared to other nuts, whereas pistachios, almonds, and pecans are higher in monounsaturated fats.

Nuts are also high in other healthy ingredients, such as:

• Fiber
• Phytosterols (plant-based substances that lower cholesterol)
• B vitamins
• Vitamins C and E
• Potassium
• Protein

Nuts are versatile and can be included in your diet in a number of ways. A handful of nuts can make a satisfying snack, or they can be added to a salad or dessert.

Fatty Fish

Fish are generally lean and good to include in your lipid-lowering diet. Some fish are called fatty fish because they’re high in omega-3 fatty acids, a type of PUFA that reduces inflammation.

• Salmon
• Mackerel
• Herring
• Tuna
• Anchovies

If you include this type of fish in your diet, you can keep it heart-healthy by grilling, baking, or poaching. Avoid frying the fish, as this can introduce calories and unhealthy trans fats into your diet.

Certain Oils

If you’re following a lipid-lowering diet, you can switch out butter or margarine for oils high in unsaturated fat. These oils include:

• Olive
• Canola
• Peanut
• Sunflower
• Safflower
• Corn
• Soybean

Oils can be added to dips and dressings, and they can also be used to prepare your favorite sautéed or baked goods.

Seeds

Like nuts, seeds can make a good go-to snack that is high in fiber, protein, and unsaturated fat.

• Sesame seeds are higher in monounsaturated fats, whereas pumpkin, sunflower, flax, and chia seeds are higher in polyunsaturated fats.

Seeds can be included in your sides, in your cereal, or as a topper for yogurt or salads. Choose unsalted varieties, or be mindful of salt content so you don’t consume too much sodium.

Eggs Too?

Eggs contain more unsaturated fat than saturated and experts now believe that their cholesterol doesn’t increase LDLs. Most people can safely eat one egg a day to get protein, iron, vitamin A, vitamin B12, and choline.

Dark Chocolate

Of the total fat in dark chocolate, not quite half is unsaturated fat. Dark chocolate containing 70-85% cocoa also provides fiber, iron, and magnesium. Though dark chocolate is healthy, moderation is still important because 1 ounce has 170 calories. Avoiding sweetened chocolate is also important, as excess sugar can lower good and raise bad cholesterol levels.

Are Supplements Just As Good?

Eating foods high in healthy dietary fat, especially the essential omega-3 fatty acids, is the best way to get your nutrients. However, dietary supplements like cod liver oil and fish oil can help ensure you get the right amount of unsaturated fats if your diet falls short.

Summary

Unsaturated fats are part of a heart-healthy diet. Foods to eat include avocados, olives, nuts, seeds, fatty fish, and oils such as olive, canola, and soybean. While you can have saturated fats, you should limit them to no more than 6% of your total calories. Consuming more may raise your risk of heart disease.