Monounsaturated and polyunsaturated fatty acids are healthy alternatives to saturated fat. From a calorie standpoint, all types of fat contain 9 calories per gram, but unsaturated fats are also beneficial to your health. If used in place of others, they can help reduce your risk for heart disease, according to MayoClinic.com. Incorporate these foods into your diet in moderate levels to make sure you do not eat too many calories.
Nuts
Nuts are energy dense foods, meaning they are high in calories. They are also high in poly and monounsaturated fat, as well as fiber, antioxidants and phytonutrients. According to HealthCastle.com, a 1996 Iowa Women's Health Study found that women who ate nuts more than four times a week were 40 percent less likely to die of heart disease. Almonds, cashews, walnuts, macadamias, pecans, hazelnuts and Brazil nuts are examples.
Seeds
Seeds have a similar nutritional makeup as nuts. They are high in mono and polyunsaturated fat, protein, fiber and calories. They are also low in carbohydrates. Pumpkin seeds, sunflower seeds, sesame seeds, hemp seeds and flax seeds are examples.
Fish
Fish is high in protein, low in carbs and the cold-water types are high in healthy fats. Cod, salmon, mackerel, lake trout, halibut, albacore tuna and sardines are examples. They all contain a particular type of fat known as omega-3 fatty acid. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis, according to the University of Maryland Medical Center.
Oils
Canola, sunflower, soybean, safflower, cottonseed, corn, olive and flax seed oil are all high in mono and polyunsaturated fats. They are also free of carbs and protein. According to the Consumer Affairs website, the FDA claims that conclusive scientific evidence suggests eating about 2 tbsp. of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.
Avocados
Avocados are fruits that are high in monounsaturated fat and calories. They are also low in carbs, have a moderate amount of protein and are high in fiber.
Eggs
Chickens that have been raised on feed that contains essential fatty acids produce eggs with omega-3 fats as well. Look for special labeling on the cartons in your grocery store.
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