Unsaturated Fats: The Heart-Healthiest Kinds
The two main types of “good” fats are polyunsaturated and monounsaturated. These reduce the amount of LDL cholesterol in the blood, which can help lower the risk of heart disease. Polyunsaturated fats also deliver two types of fats that the brain and other parts of the body need but cannot make on their own: Omega-3 fatty acids, found in fish, and Omega-6 fatty acids, found in nuts and seed. A diet rich in omega-3s and low in saturated fats may help protect against heart disease, stroke, cancer, and inflammatory bowel disease. Bonus: foods containing unsaturated fats tend to be high in protein.
Found in: Fish, especially fatty fish like salmon, mackerel, trout, and herring; nuts; avocados; vegetable oils, including canola, olive, and sunflower; tofu; soybeans; and and flax seed.
Provided by John Hopkins Medicine website