Healthy Fats

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 


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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