Not all fats are harmful to the body — in fact, healthy fats offer several benefits, such as helping the body absorb nutrients, protecting organs, and reducing the risk of heart disease by controlling cholesterol and blood pressure levels.
اضافة اعلان
Avocados are an excellent source of healthy fats — both monounsaturated and polyunsaturated — providing about 9.5 grams per half fruit. But they’re not the only option; many foods and oils are rich in beneficial fats.
Foods and Oils Containing Healthy Fats
1. Sunflower Seeds
Healthy fats: 13.5 g
Serving size: ¼ cup
A handful of sunflower seeds makes for a nutritious, mood-boosting snack packed with healthy fats.
Total fat: 15.9 g, including:
3 g monounsaturated fats
10.5 g polyunsaturated fats
1.7 g saturated fats
2. Nuts
Healthy fats: 14.4 g
Serving size: ¼ cup
Nuts are another great source of healthy fats, with 17.5 g total fat per serving, made up of:
10.75 g monounsaturated fats
3.68 g polyunsaturated fats
2.36 g saturated fats
A mix that includes peanuts — which are high in monounsaturated fats — is recommended.
3. Sunflower Oil
Healthy fats: 12.3 g
Serving size: 1 tablespoon
Like its seeds, sunflower oil is rich in healthy fats, offering 14 g of total fat per serving:
11.7 g monounsaturated fats
0.5 g polyunsaturated fats
1.4 g saturated fats
Try using sunflower oil in salad dressings or for light frying.
4. Peanut Butter
Healthy fats: 12.3 g
Serving size: 2 tablespoons
Peanuts and peanut butter are both loaded with healthy fats. Each serving (2 tbsp) contains 16.4 g of total fat:
8.3 g monounsaturated fats
4.0 g polyunsaturated fats
3.3 g saturated fats
Enjoy peanut butter with veggie sticks like carrots or celery.
5. Olive Oil
Healthy fats: 11.3 g
Serving size: 1 tablespoon
About 75% of olive oil’s fat content is monounsaturated — higher than avocado’s 67%. Each serving contains roughly 13.5 g of total fat:
9.9 g monounsaturated fats
1.4 g polyunsaturated fats
1.9 g saturated fats
Olive oil is perfect for salad dressings and marinades.
6. Salmon
Healthy fats: 9.1 g
Serving size: 1 fillet
Salmon is an excellent source of polyunsaturated fats, especially omega-3s, and also provides a healthy amount of monounsaturated fats.
Each serving has about 12.6 g total fat:
4.2 g monounsaturated fats
5.0 g polyunsaturated fats
1.9 g saturated fats
Enjoy grilled or steamed salmon as a healthy option.
How to Incorporate Healthy Fats Into Your Diet
Although healthy fats are essential for a balanced diet, many people don’t consume enough of them. Because these foods are calorie-dense, portion control is important. Experts don’t recommend a specific daily intake, but it’s advised to limit unhealthy saturated fats to less than 6% of daily calories and to keep total fat intake around 30% of daily calories — even when the fats are healthy.
Source: Verywell Health
