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Healtheuniversity > English > Cardiac College > Eat Healthy > Fats > Unsaturated Fats

Unsaturated Fats

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Unsaturated fats:

  • are found in plant foods and oils
  • are healthy fats, but should be eaten in moderation

There are two types of unsaturated fats:

  • mono-unsaturated fats
  • poly-unsaturated fats

Mono-Unsaturated Fats and Oils

Mono-unsaturated fats and oils:

  • lower levels of LDL (lousy) cholesterol in your body
  • increase levels of HDL (healthy) cholesterol in your body

Food sources include:

  • olive oil and olives
  • canola oil
  • peanuts, peanut oil and natural peanut butter
  • avocado
  • almonds
  • cashews

Poly-Unsaturated Fats and Oils

Poly-unsaturated fats and oils:

  • lower levels of LDL (lousy) cholesterol in your body
  • Omega-3 fats increase levels of HDL and lower levels of triglycerides

Food sources include:

  • walnuts
  • ground flax seed and flax seed oil
  • hemp seed and hemp hearts
  • chia seed (also called salba seed)
  • canola oil
  • fatty fish such as mackerel, salmon, unsalted herring, sardines (fresh or canned), trout
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