According to the American Heart Association, the types of fats from food are saturated, trans and unsaturated, including monounsaturated and polyunsaturated. All of these fats provide the same number of calories per gram, but saturated and trans fats raise levels of bad LDL cholesterol in the blood. People should keep their fat intake to no more than 35 percent of total calories, and get the majority of fat from foods with healthy monounsaturated omega-9 and polyunsaturated omega-3 and omega-6 fats.
Flax And Fish
Omega-3 fatty acids are heart healthy fats that may lower LDL cholesterol, blood pressure and blood triglycerides. The Linus Pauling Micronutrient Information Center lists flax seed, canola and soybean oil and walnuts as vegetarian sources of omega-3 fats in the form of alpha-linolenic acid, or ALA. ALA is an essential nutrient because the body needs it but cannot make it, so people must get it from the diet. Omega-3 fats are also in some fish and seafood such as salmon, trout and sardines and crab. Omega-3 fats from fish oils are called marine oils and they include docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Because of their health benefits, the American Heart Association recommends that most healthy people eat two servings per week of fish rich in omega-3 fatty acids.
Oils And Nuts
Omega-6 fatty acids are polyunsaturated fatty acids that may have some health benefits. According to the Linus Pauling Institute Micronutrient Information Center, most Americans get plenty of omega-6 polyunsaturated fats and do not need to increase their intakes. Linoleic acid, or LA, is the most common omega-6 fatty acid in the average American diet. Good sources include nuts and seeds such as pecans, Brazil nuts and sunflower seeds, as well as vegetable oils such as corn or sesame oil. Safflower oil has about 10g of LA per tablespoon serving, and pine nuts have over 9g LA per oz. Animals can convert LA to arachidonic acid, or AA, and some animal products such as meat and eggs have AA, another omega-6 fatty acid.
Peanuts And Avocados
According to the Linus Pauling Institute Micronutrient Information Center, monounsaturated omega-9 fats, such as oleic acid, are not essential because the body can synthesize them. However, monounsaturated fats from foods may be heart healthy. MayoClinic.com states that a Mediterranean diet is high in these fats and they may help to lower blood LDL cholesterol levels if they are used instead of saturated fats, such as butter. The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services say that good sources of monounsaturated fats include plant sources such as vegetable oils like olive, canola or safflower, and nuts such as peanuts or almonds. Avocados and olives also supply monounsaturated fat.
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