The four main types of fat: trans, saturated, monounsaturated and polyunsaturated fat. A result of artificial processing and with no nutritional value, trans fat should be avoided entirely. It is important to balance intake of the remaining three fats. The 2005 Dietary Guidelines for Americans recommend that 20 to 35 percent of total calories come from fat, with less than 10 percent of the total from saturated fat. Unfortunately, the typical modern diet is much higher in saturated fat than the other healthier ones. Most food contain a blend; knowing which foods have the healthy fats will put you ahead of the game.
Nuts
Most nuts are highest in monounsaturated fat, contain some polyunsaturated fat and are lowest in saturated fat. Almonds are especially packed with monounsaturated fat. One ounce of almonds contains 14 grams (g) of total fat, with 9 g from monounsaturated fat. When shopping for nuts, avoid added oils and excessive amounts of sodium. Also, the American Heart Association (AHA) recommends you eat all fats in moderation because it contains more than twice as many calories per gram as protein and carbohydrates.
Natural Peanut Butter
Natural peanut butter is also a great source of monounsaturated fat. But be sure to avoid processed peanut butter, which contains added sugar and hydrogenated oils, a source of unhealthy trans fat.
Vegetable Oils
Olive oil and canola oil are two fat sources that are higher in monounsaturated fat and lower in saturated fat than many other oils. Every type of oil contains 14 g of total fat per tablespoon. One tablespoon of olive oil contains 9.8 g of monounsaturated fat, and one tbsp of canola oil contains 8.3 g of monounsaturated fat.
Avocados
A fruit grown in California and Florida, the avocado is a great source of healthy fat. One avocado contains 29.5 g of total fat, with 19.7 g of that total from monounsaturated fat.
Seeds
Similar to nuts, seeds contain healthy oils that are generally lower in saturated fat and higher in unsaturated fats. Sesame seeds and pumpkin seeds contain some of the highest concentrations of monounsaturated fat. One ounce of sesame seeds contains 5.3 g of monounsaturated fat. One ounce of pumpkin seeds contains 4 g of monounsaturated fat. Seeds are higher in polyunsaturated fat than some of the other foods on this list, so adjust intake accordingly.
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