There are two types of unsaturated fats that are considered as good fats:
• Polyunsaturated fats (PUFA) are rich in Omega 3 and 6 that decrease cholesterol and LDL cholesterol levels. These fats can be found in fatty fish like salmon, mackerel, tuna, sardines and anchovies. They are also found in sunflower oil, soybean oil, corn oil, chia seeds and walnuts.
• Monounsaturated fats (MUFA) reduce LDL cholesterol. These fats can be found in olive oil, canola oil, peanut oil, avocado, cashew nuts, hazel nuts, macadamia nuts and almonds.
When consuming healthy fats, moderation is key. Consuming too much good fats will lead to excess calorie intake and eventually weight gain. When cooking with oil, opt for cooking oil that is high in unsaturated fat and low in saturated fat like canola, olive, corn, or peanut oil.
Nuts and seeds are good sources of unsaturated fats. One small handful of nuts and seeds per day is good for the heart and blood vessel health.