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What Foods Are High In Unsaturated Fats?

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lakeesha Hennessy Williams Profile
If you are concerned about cholesterol, then watching out for what kind of saturated fats you are consuming is a good idea.

Unsaturated fats fall into two categories:
  1. Polyunsaturated fats
  2. Monounsaturated fats

They will have different effects on your cholesterol level, so distinguishing between the two is important.

Here are some examples of foods that fall into these catergories:

Foods that contain unsaturated fat

The following types of food fall under the category of polyunsaturated fats:

  • Sunflower
  • Corn
  • Soybean oil
  • Fish (salmon, tuna, mackerel)
And the following are classed as monounsaturated fats:
  • Canola
  • Avocados
  • Cashews
  • Almonds
  • Olive oil
  • Peanuts


Polyunsaturated and monounsaturated fats
If you're wondering why its so important to distinguish between mono- and poly-unsaturated, here's the reason:

Whilst unsaturated fats are certainly healthier than saturated fats, but that doesn't mean you can eat as much of them as you like.

My dietitian told me that my daily intake of unsaturated fats shouldn't exceed these levels:

Monosaturated fats- 20% of my daily diet
Polysaturated fats- 10% of my daily diet

Fish, being a very important source of the polyunsaturated fat has omega-3 fatty acid. It has the potential to reduce the risk of heart disease. Fishes like salmon, herring, anchovies, mackerel & sardines can reduce the risk of dying from heart disease by 36 percent.
Christy Muller Profile
Christy Muller answered

Foods high in unsaturated fats include:

-all fish
-all nuts
-natural peanut butter
-avocados
-olive oil

The only thing you've got to watch out for with everything but fish is they are very high in calories, so it is really easy to overeat if you're not careful.

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