Dietary fats are not all created equal. Monounsaturated and polyunsaturated fats are typically considered good fats, which can help to lower your risk of heart disease, reduce total cholesterol and low-density lipoprotein, or LDL, cholesterol levels, according to the Mayo Clinic. Include moderate amounts of these healthy fats in your diet, while reducing saturated fat, trans fats and cholesterol.
Nuts and Seeds
Nuts and seeds are an ideal choice for monounsaturated and polyunsaturated fats. Nuts and seeds can be eaten whole, made into nut butters, ground into flour, or pressed into oils, like almond oil, walnut oil and sunflower oil. Five to ten whole nuts or one teaspoon of nut oil is a serving size. Some nuts and seeds, like walnuts and flaxseeds, offer critical Omega-3 fatty acids, according to the Mayo Clinic. Flax and sesame oil work especially well as a key ingredient for salad dressing with healthy fats, according to HelpGuide.org
Avocado
Enjoy avocados as part of a well balanced diet. The buttery flesh of the avocado is rich in monounsaturated fats, which may be associated with a reduced risk of heart disease, reports HelpGuide.org. Avocado can be eaten on its own, used as a condiment on sandwiches or Tex-Mex style dishes, added to salads or even as an ingredient in smoothies. You can also include avocado oil in your diet, as it works particularly well in high heat situations, according to Cleveland Clinic Health.
Olives and Olive Oil
Olive oil is the ideal cooking fat. Olive oil is a monounsaturatured fat and a key ingredient in healthful Mediterranean style diets. Use olive oil in place of animal fats, margarine, or tropical oils. Ask that restaurant meals be prepared with olive oil instead of partially hydrogenated fats. Choose extra virgin olive oil to retain all of the health benefits of olive oil, or a more refined version for higher heat cooking, suggests the Cleveland Clinic. If you enjoy them, include small servings of olives in your diet as a luxurious and healthy treat.
Fatty Fish
Fatty cold water fish like salmon and herring are an ideal source of Omega-3 fatty acids. These essential fatty acids may have a positive effect on cardiovascular disease and other health issues, according to Helpguide.org. While there is some concern about mercury contamination, include at least two servings of fatty fish in your diet each week or consider a fish oil supplement if advised by your physician.
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