While you should reduce the amount of total fat in your diet, your body still needs some fat for a variety of functions, including energy production. Unsaturated fats are healthier than saturated fats, which are found in meat and dairy products. Eaten in moderate amounts, these healthier fats can protect you from high cholesterol, heart disease, stroke and high blood pressure, according to the Mayo Clinic.
Fatty Fish
Fish such as salmon, mackerel, tuna, sardines and halibut are rich in unsaturated fats called omega-3 essential fatty acids. These fats have been linked to several health benefits. They're essential for healthy brain function and help lower cholesterol and the risk of cardiovascular disease and stroke. Omega-3 fats also reduce inflammation and can help to treat arthritis and inflammatory skin conditions such as eczema. Unfortunately, the human body does not produce essential fatty acids so you have to get them from food. Eat fatty fish at least twice a week. Some fish contain high levels of mercury, so if you're pregnant, speak to your doctor before increasing your intake of fish. If you take omega-3 supplements, the University of Maryland Medical Center recommends buying them from companies who certify that the supplements do not contain heavy metals such as mercury, lead or cadmium.
Liquid Oils
Plant oils such as olive, sunflower, canola, avocado and walnut are good sources of unsaturated fats. These fats are featured heavily in the Mediterranean diet, which is low in meat and high in foods rich in omega-3 fatty acids such as fish and vegetables, according to the University of Maryland Medical Center. Some plant oils contain omega-6 fatty acids such as sunflower and canola oil. Substitute unsaturated fats for saturated fats such as butter or lard when you're cooking, baking or grilling.
Seeds and Nuts
Oils aren't the only way you can enjoy the benefits of unsaturated fats from plants. Seeds and nuts are healthy, tasty snacks. Pumpkin seeds, flax seeds and walnuts are rich in an omega-3 fatty acid called alpha linolenic acid. Brazil and pine nuts and sunflower seeds contain linolenic acid, which is an omega-6 fatty acid. The American Dietetic Association recommends having 1 oz of nuts, preferably raw and unsalted, daily. Also, strive for a healthy balance of and omega-6 fats to omega-3 fats; according to the website Natural News, the recommended ratio is 2:1.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- University of Maryland Medical Center: Omega-6 Fatty Acids
- Linus Pauling Institute: Micronutrient Information Center
- Eatright.org: 31 Tips & Tricks to Boost Your Nutritional Fitness
- Natural News: Balance Essential Fatty Acids Omega 6 and 3 for Optimum Health
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