Monounsaturated Fats
Often found in foods like olive oil, avocado, nuts, and seeds. These fats can be part of a heart-supportive eating pattern.
Nutrition
Healthy Fats
What Are Fats?
Fats are an important part of nutrition. They support brain health, hormone production, nutrient absorption, steady energy, cell health, and fullness. The type and amount of fat matters, and most people benefit from focusing on unsaturated fats from whole-food sources.
Daily Fat Guidelines
- Total fat: approximately 20-35% of daily calories
- Saturated fat: generally less than 10% of daily calories
- Trans fat: as close to zero as possible
- Omega-3 fats: include regularly through food sources
Fat needs vary. This information is educational only and is not medical advice.
Types of Fats
Polyunsaturated Fats
Includes omega-3 and omega-6 fats, found in foods like fish, walnuts, flaxseed, chia seeds, and some plant oils.
Saturated Fats
Found in foods like butter, cheese, fatty meats, and some desserts. General guidance is to keep saturated fat moderate.
Trans Fats
Often linked to partially hydrogenated oils and some processed foods. General guidance is to keep trans fat as close to zero as possible.
Top Healthy Fat Foods
Avocado
Serving: 1/2 avocado
~15g healthy fatOlive Oil
Serving: 1 tbsp
~14g healthy fatSalmon
Serving: 3 oz
~10g healthy fatSardines
Serving: 3 oz
~10g healthy fatTuna
Serving: 3 oz
~5g healthy fatChia Seeds
Serving: 1 oz
~9g healthy fatFlaxseed
Serving: 1 tbsp
~4g healthy fatWalnuts
Serving: 1 oz
~18g healthy fatAlmonds
Serving: 1 oz
~14g healthy fatPistachios
Serving: 1 oz
~13g healthy fatCashews
Serving: 1 oz
~12g healthy fatPeanut Butter
Serving: 2 tbsp
~16g healthy fatNatural Nut Butter
Serving: 2 tbsp
~16g healthy fatPumpkin Seeds
Serving: 1 oz
~7g healthy fatSunflower Seeds
Serving: 1 oz
~14g healthy fatFoods Higher in Saturated Fat
Butter
Cheese
Ice Cream
Bacon
Sausage
Fatty Beef
Foods Containing Trans Fats
Some packaged pastries
Some commercial baked goods
Some fried foods
Foods containing partially hydrogenated oils
Fat amounts are approximate and based on common nutrition references such as USDA FoodData Central. Values may vary by brand and preparation.
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Healthy Fats
A practical look at healthy fats and why they matter for everyday nutrition. This article explains how fats support brain health, hormones, nutrient absorption, fullness, and balanced meals.
Read the Article →Healthy Fat Basics
More healthy fat articles coming soon.
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More omega-3 articles coming soon.
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