Unsaturated Fat Foods a�� Foods High In Unsaturated Fats

Unsaturated fats are actually the good fats necessary for your body. They help in keeping the cholesterol levels under control and thereby maintain a healthy heart. Unsaturated fats are of two types namely monounsaturated fats and polyunsaturated fats. For good cholesterol levels, you should take a diet rich in

unsaturated fat foods – foods high in unsaturated fats

. Monounsaturated fat foods help in lowering bad cholesterol levels and polyunsaturated fat foods help in lowering bad cholesterol as well as raising good cholesterol levels.

The consumption of unsaturated fat foods should not exceed a certain level. It is recommended that the normal daily calorie intake of monounsaturated fats should be less than 20% and that of polyunsaturated fats should be less than 10%.


foods rich in

monounsaturated fats


  • Olives
  • Peanut butter
  • Avocados
  • Nuts – pecans, almonds, cashews and pistachios
  • Oils – Sesame, olive, canola and peanut
  • Seeds – sesame seeds


foods rich in polyunsaturated fats


  • Seeds – sunflower, pumpkin
  • Nuts -walnuts
  • Oils – corn, soybean and safflower
  • Seeds – flaxseeds
  • Fish – mackerel, tuna and salmon

While going for any food products, make sure you check the ingredient list of fats. Unsaturated fats namely monounsaturated fats and polyunsaturated fats are listed under a separate total fat content category. Replace other fatty foods in diet with the above unsaturated fat foods rather than adding them along with the saturated foods. If saturated foods are taken in the diet, they lead to the risks of gaining weight and bad cholesterol levels.


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