Among dietary fat, there are four categories: saturated fat, trans fat, monounsaturated fat and polyunsaturated fat. Saturated and trans fats clog the arteries and increase the risk for heart disease, while monounsaturated and polyunsaturated fat can improve cholesterol levels and lower the risk for heart disease. The American Heart Association recommends up to 20 percent of total fat per day from monounsaturated fat, which equates to 13 g for every 2,000 calories consumed. Consuming a wide variety of foods and replacing saturated and trans fats with unsaturated fats will help meet this total.
Oils
Oils are obtained from plants, remain liquid at room temperature and contain roughly 120 calories per tablespoon. They vary in saturated, polyunsaturated and monounsaturated fat composition, which aids in selecting heart-healthy varieties. Canola oil, safflower oil and olive oil have the highest percentage of monounsaturated fat in comparison with polyunsaturated and saturated fat, and contain 61, 71 and 75 percent, respectively. Per tablespoon, canola oil contains 9 g of monounsaturated fat, olive oil and safflower oil contain 10 g and peanut oil and soybean oil contain 6 g.
Nuts
Nuts are heart-healthy foods due to their ability to lower cholesterol levels; eating a handful per day may reduce the risk for heart disease. Per ounce, macadamia nuts contain 17 g of monounsaturated fat, hazelnuts contain 13 g, pecans contain 12 g, almonds contain 9 g, cashews contain 8 g and peanuts and pistachios contain 7 g. Due to nuts containing almost 200 calories per ounce, monitoring portion sizes may be beneficial when trying to lose weight.
Other
Other foods such as avocados, seeds and fish contain monounsaturated fats. Avocados are high in monounsaturated fat, containing 15 g per cup. Per ounce, pumpkin seeds contain 4 g, sesame seeds contain 2 g and sunflower seeds contain 3 g of monounsaturated fat. Herring contains 10 g of monounsaturated fat per 3 oz., salmon contains 5 g per 3 oz. and sardines and tuna contain 3 g per 3 oz. serving.
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