The body needs fat for essential functions, such as hormone production, vitamin absorption and brain development. Certain types of fat, however, can also be harmful. Saturated fats, found in animal products and some tropical oils, and trans fats, found in man-made products such as processed snacks and commercially fried foods, can raise your blood cholesterol levels if eaten in excess. High cholesterol contributes to an increased risk for heart disease. In lieu of these fats, focus on eating those healthy unsaturated fats that can actually help lower your cholesterol and protect your heart.
Plant Oils
Most plant oils are rich in unsaturated fats. Olive, safflower, soybean and corn oil are among the healthiest options. Use plant oils instead of butter, solid vegetable oil or margarine for cooking. Nut and seed oils, such as flaxseed and walnut, are other healthy options. Note that nut and seed oils tend to burn easily, so reserve them for cold preparations, such as smoothies or dressings.
Avocado
One cup of cubed avocado contains about 22 g of fat, 17 g of which is unsaturated. Avocados are also a source of vitamin K, fiber, folate and potassium. Add avocados to salads, sandwiches or make into a savory vegetable dip.
Nuts and Seeds
Nuts, including peanuts, may be high in calories and fats, but they can be part of a healthy diet. The "American Journal of Clinical Nutrition" noted in a review published in 2003 that frequent consumption of nuts correlates with lower rates of heart disease. Flaxseeds are a major source of omega-3 fatty acids, an essential fat that the body cannot produce itself. Omega-3 fatty acids support brain development and function as well as heart health. Other seeds that provide healthy fats are sesame, sunflower, pumpkin and hemp.
Fatty Fish
Fatty fish is another source of omega-3 fatty acids. Salmon, mackerel and herring are examples of the types of fish highest in this essential fat. You should eat at least two servings of fatty fish per week.
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