Different Types of Fat 

Monounsaturated Fats

  • Sources: olive oil, peanut oil, canola oil, avocados, “most nuts”, sunflower oil

Omega-3 Fatty Acids

  • Sources: salmon, mackerel, sardine, flaxseeds, walnuts, unhydrogenated soybean oil

  • Health benefits: reduces LDL, lowers triglycerides, lower BP, raises HDL, lowers triglycerides

  • Possible health benefits: prevent heart disease and stroke, prevent lethal arrhythmias, reduce need for steroids in rheumatoid arthritis 

Omega-6 Fatty Acids:

  • Sources: safflower, soybean, sunflower, walnut, and corn oils 

  • Health benefits: protection against heart disease 


Monounsaturated Fats

  • Sources: olive oil, almonds, cashews, pecan, macadamias, canola oil, avocados, nut butters, olives, peanut oil 

Omega-3 Fatty Acids: 

  • Sources: salmon, sardines, Atlantic mackerel, cod, herring, lake trout, canned light tuna, flaxseed and flaxseed oil, walnuts, canola oil, soybeans and soybean oil, chia seeds, green leafy vegetables, cereals and dairy fortified with omega-3 fatty acids

  • Health Benefits: decrease triglycerides, lower BP, reduce blood clotting, decrease risk of strokes and heart failure, reduce irregular heartbeats

Omega-6 Fatty Acids:

  • Sources: vegetable oils, nuts, seeds