The two types of unsaturated fats are monounsaturated fats and polyunsaturated fats. According to the MayoClinic.com, these healthy fats help lower high cholesterol levels and prevent heart disease. The body needs a moderate amount of fat to keep it functioning efficiently, but too much saturated fat can increase the unhealthy high-density lipoproteins or LDL levels in the blood and result in heart disease, heart attacks and strokes. A healthy diet, along with a regular exercise, can help you reduce the side effects associated with high levels of saturated fats.
Oils
A variety of oils contain a healthy amount of polyunsaturated fats. Most vegetable oils are rich in unsaturated fats with the exception of coconut, palm and palm kernel oils, according to MedlinePlus. Vegetable oils that contain high amount of unsaturated fats are olive, canola, sunflower, peanut, safflower, corn, soybean oil, walnut oil, sesame seed oil and pumpkin seed oil. Try using olive oil instead of butter, a saturated fat, when cooking.
Fish
If you are trying to limit your intake of saturated fats, fish is a healthy unsaturated food source. According to the MayoClinic.com, many fish contain large amounts of omega-3, a type of polyunsaturated fat that may reduce the risk of heart disease. The best fish sources of omega-3 are fatty, cold-water fish such as salmon, mackerel, herring, sardines, tuna and trout. Substituting fish for red meat two to three times a week can help keep your heart healthy.
Raw Nuts
Raw nuts contain a large amount of monounsaturated fats, according to the Centers for Disease Control and Prevention. Nuts are rich in vitamin E and other vitamins and minerals that energize the body. Nuts can also protect your heart and help you maintain a healthy weight when consumed in moderation. Raw nuts that are high in unsaturated fats include almonds, pecans, walnuts and pistachios. Eating a handful of walnuts can help keep your heart healthy and strong.
Member Comments