Foods high in polyunsaturated and monounsaturated fats are known as heart healthy foods, according to the American Heart Association. These healthy fats are found in plant-based foods and can help remove harmful cholesterol from our bodies. Even though they are heart healthy, however, it is important to remember that they are fats. Fat consumption needs to be monitored, states the Mayo Clinic.
Fish
Cold water fish are high in omega-3 fatty acids, which are a type of polyunsaturated fat. According to the Mayo Clinic, these beneficial fatty acids help to remove harmful cholesterol from our bloodstream. Cold water fish include mackerel, sardines, herring, lake trout and albacore tuna, claims the American Heart Association. Salmon is particularly recommended by the Mayo Clinic due to its high concentration of these fatty acids. A serving size of fish is three ounces, or the size of a deck of cards, cites the U.S. Department of Agriculture (USDA).
Oils
Plant-based oils that are high in unsaturated fats include canola, peanut, soybean, sesame, cottonseed, sunflower and vegetable oils, states dietaryfiberfood.com. According to the Mayo Clinic, olive oil is particularly recommended due to its cholesterol-lowering abilities. Choose heart healthy oils over animal sources such as butter to protect your cardiovascular system. When cooking, use an oil rich in monounsaturated and/or polyunsaturated fats instead of an animal-based oil, says the American Heart Association. Make a vinaigrette of balsamic vinegar and olive oil. Drizzle some olive oil, a monounsaturated fat, over your steamed salmon.
Soy Foods
According to the USDA, soy foods are plant-based edibles that contain monounsaturated fats. Soy foods include tofu, tempeh, soy milk and soy beans. Snack on soy beans instead of higher-fat foods like potato chips. Marinate some tofu in teriyaki sauce.
Fortified Foods
There are a variety of foods sold in the marketplace that are fortified with unsaturated fats states the USDA. These include margarines, yogurts, fruit smoothies, breads, cereals and crackers. The food labels should be marked as such for identification purposes.
Nuts and Seeds
According to the American Heart Association and the Mayo Clinic, some nuts and seeds are considered heart healthy. Peanuts, walnuts, pecans, pine nuts, Brazil nuts, pistachios and almonds are high in monounsaturated and polyunsaturated fats. Sprinkle some on your salads instead of croutons. A serving size, according to the USDA, is one ounce. Visually, an ounce is the equivalent of a palm-size portion. If you are eating nut butter, the USDA considers a serving size as two tablespoons.
Flax seeds and sunflower seeds contain high amounts of omega-3 fatty acids, a form of polyunsaturated fats, cites the Mayo Clinic and the American Heart Association. Flax seeds can be eaten ground and sprinkled onto your cereal or salads. Or they can be bought in a variety of foods such as breads, crackers, breakfast cereals and oils. A serving size, according to the USDA, is one tablespoon.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- Mayo Clinic
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