What are the foods that contain healthy fats

SadaNews - Healthy fats provide numerous health benefits, including helping the body absorb nutrients and protecting its organs, as well as reducing the risk of heart diseases by controlling cholesterol and blood pressure, according to Very Well Health. Avocado is an excellent source of healthy fats (monounsaturated and polyunsaturated), providing about 9.5 grams per half fruit, but it is not the only option, as higher levels can be found in the following foods:

1. Sunflower Seeds

Healthy fats: 13.5 grams
Serving size: 1/4 cup

Sunflower seeds make a delightful snack and are also rich in healthy fats. Unlike avocados, these seeds contain more polyunsaturated fats than monounsaturated fats.

Both types of unsaturated fats can help lower levels of harmful LDL cholesterol. The body can produce monounsaturated fats, but polyunsaturated fats must be obtained from food sources. Polyunsaturated fats also include omega-3 and omega-6 fatty acids. A serving of sunflower seeds contains 15.9 grams of total fat, made up of:

• 3 grams of monounsaturated fat
• 10.5 grams of polyunsaturated fat
• 1.7 grams of saturated fat

2. Mixed Nuts

Healthy fats: 14.4 grams
Serving size: 1/4 cup

Nuts are a great source of healthy fats. A single serving contains 17.5 grams of total fat, made up of:

• 10.75 grams of monounsaturated fat
• 3.68 grams of polyunsaturated fat
• 2.36 grams of saturated fat

It is recommended to try to get a mix that includes peanuts, which are rich in healthy fats. Each serving (24 grams) of peanuts contains about 11 grams of healthy fats.

3. Canola Oil

Healthy fats: 12.4 grams
Serving size: 1 tablespoon

Vegetable oils like canola oil may not be as effective as olive oil, but they contain more healthy fats per tablespoon. Each serving contains 14 grams of total fat, made up of:
• 8.3 grams of monounsaturated fat
• 4.1 grams of polyunsaturated fat
• 1 gram of saturated fat
Canola oil is a great option for oils or fats used in baking, as it provides more healthy fats than other options like butter.

4. Sunflower Oil

Healthy fats: 12.3 grams
Serving size: 1 tablespoon
Like sunflower seeds, sunflower oil is rich in healthy fats. Each serving contains 14 grams of total fat, including approximately:
• 11.7 grams of monounsaturated fat
• 0.5 grams of polyunsaturated fat
• 1.4 grams of saturated fat

5. Peanut Butter

Healthy fats: 12.3 grams
Serving size: 2 tablespoons

Peanuts and peanut butter are also rich in healthy fats. A serving of two tablespoons of peanut butter contains 16.4 grams of total fat, including:

• 8.3 grams of monounsaturated fat
• 4.0 grams of polyunsaturated fat
• 3.3 grams of saturated fat

It is suggested to try peanut butter with vegetable sticks like carrots and celery.

6. Olive Oil

Healthy fats: 11.3 grams
Serving size: 1 tablespoon

Similar to avocados, olive oil primarily consists of healthy fats. Olive oil contains about 75% monounsaturated fats, while avocado contains 67% monounsaturated fats. A single serving contains 13.5 grams of total fat, including approximately:

• 9.9 grams of monounsaturated fat
• 1.4 grams of polyunsaturated fat
• 1.9 grams of saturated fat
Olive oil is a great addition to salad dressings and marinades.

7. Salmon

Healthy fats: 9.1 grams
Serving size: one fillet

Salmon is an excellent source of polyunsaturated fats and also contains a healthy dose of monounsaturated fats. Atlantic salmon has a healthy fat content nearly equivalent to that of avocados. A serving of Atlantic salmon contains about 12.6 grams of total fat, including:

• 4.2 grams of monounsaturated fat
• 5.0 grams of polyunsaturated fat
• 1.9 grams of saturated fat

Salmon can be enjoyed grilled or steamed as a healthy option.

Important Tips

Although healthy fats are part of a balanced diet, many people do not prioritize including them in their diet. Foods that contain healthy fats are often calorie-dense, so it's important to pay attention to portion size and avoid overeating.

It is important to limit unhealthy saturated fats to less than 6% of daily caloric intake. Additionally, total fat intake should be limited to no more than about 30% of daily calories—even if it comes from healthy fats.

If a person consumes 2,000 calories a day, they should probably stick to the following limits:

• Healthy fats: 480 calories, or about 53 grams, or less.
• Saturated fats: 120 calories, or about 13.3 grams, or less.