The American Heart Association recommends a daily fat intake of less than 25 to 35 percent of your calories. Saturated fat should make up less than 7 percent and trans fat less than 1 percent of those calories. Additional fat intake should come from monounsaturated and polyunsaturated fats. Polyunsaturated fats are mainly found in plant-based foods and oils. These fats improve blood cholesterol, which subsequently decreases heart disease risk. Foods rich in polyunsaturated fatty acids include fish, corn and sunflower oils, walnuts and flax-seeds.
Step 1
Look at the top of the nutrition facts section of your food label. Determine how many servings of food you will eat.
Step 2
Go down to the row labeled polyunsaturated fat. The first number to the right of polyunsaturated fat is the number of grams of polyunsaturated fat per serving of food you will consume.
Step 3
Multiply the number of grams of saturated fat by the number of food servings you plan to eat. This will give you the total grams of polyunsaturated fat you plan to eat.
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