Monounsaturated and polyunsaturated fats are healthy fats that can help lower LDL (“bad”) cholesterol and support heart health. Two tablespoons of peanut butter provide 12.3 grams of healthy fats per serving. However, several other foods offer similar amounts, or more, healthy fat per serving.
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- Unsaturated fat content: 16.9 grams (g)
- Serving size: 1 cup, sliced
Avocados are rich in monounsaturated fats, which have been shown to lower LDL cholesterol levels. They also provide fiber and potassium, two nutrients that many adults don’t get enough of.
Fiber supports digestion and helps you feel full, while potassium helps counter the effects of sodium and supports healthy blood pressure.
Research suggests that eating at least two servings of avocado per week is associated with around a 16% lower risk of cardiovascular disease.
A cup of sliced avocado provides a total of 21.5 grams of fat, including:
- Monounsaturated fat: 14.3 g
- Polyunsaturated fat: 2.66 g
- Saturated fat: 3.11 g
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- Unsaturated fat content: 15.93 g
- Serving size: 1 ounce (about 14 halves)
Walnuts are a good source of polyunsaturated fats, like alpha-linolenic acid (ALA). ALA is a type of plant-based omega-3 fatty acid that helps lower inflammation. Diets high in ALA have been associated with a lower risk of cardiovascular disease.
Walnuts also contain polyphenols, plant compounds that protect against chronic disease.
An ounce of walnut halves provides a total of 18.5 grams of fat, including:
- Monounsaturated fat: 2.53 g
- Polyunsaturated fat: 13.4 g
- Saturated fat: 1.74 g
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- Unsaturated fat content: 7.37 g
- Serving size: 1 ounce
Chia seeds are tiny but rich in plant-based omega-3 fats, fiber, magnesium, and protein. These nutrients can lower blood pressure and support heart health.
One ounce of dried chia seeds provides a total of 8.7 grams of fat, including:
- Monounsaturated fat: 0.65 g
- Polyunsaturated fat: 6.72 g
- Saturated fat: 0.94 g
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- Unsaturated fat content: 10.15 g
- Serving size: 1 ounce
Like chia seeds, flaxseeds provide omega-3 fats, fiber, and plant protein. They contain slightly more soluble fiber than chia seeds. Soluble fiber can help reduce cholesterol absorption in the digestive tract. Soluble fiber also absorbs water, helping soften stool and promote regular bowel movements.
They also contain lignans, natural compounds with antioxidant properties. These compounds, along with fiber, may help protect cells from damage and lower cholesterol levels.
One ounce of ground flaxseed provides a total of 11.8 grams of fat, including:
- Monounsaturated fat: 2.11 g
- Polyunsaturated fat: 8.04 g
- Saturated fat: 1.02 g
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- Unsaturated fat content: 14.72 g
- Serving size: 2 tablespoons
Almond butter contains slightly more healthy fats per serving than peanut butter and is rich in monounsaturated fats. It also provides vitamin E, an antioxidant that supports immune function.
Compared with peanut butter, almond butter also offers more calcium and magnesium.
Two tablespoons of almond butter provides a total of 17.76 grams of fat, including:
- Monounsaturated fat: 10.36 g
- Polyunsaturated fat: 4.36 g
- Saturated fat: 1.32 g
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- Unsaturated fat content: 10.56 g
- Serving size: 1 tablespoon
Extra virgin olive oil provides monounsaturated fats and phenolic compounds that support heart and blood vessel health.
Swapping saturated fats, such as butter, for olive oil has been linked to improved cholesterol levels and a lower risk of heart disease. Research suggests that using about two tablespoons of extra-virgin olive oil each day may improve heart health in just a few weeks.
Cooking vegetables with olive oil helps your body absorb more nutrients and can also boost the antioxidant content of the meal.
One tablespoon of extra virgin olive oil provides around 12.65 grams of fat, including:
- Monounsaturated fat: 9.34 g
- Polyunsaturated fat: 1.22 g
- Saturated fat: 2.08 g
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- Unsaturated fat content: 6.74 g
- Serving size: 4 ounces
Fatty fish such as salmon, mackerel, and sardines contain less total fat than peanut butter, but they provide EPA and DHA omega-3 fats. These omega-3s support heart rhythm, brain health, and healthy triglyceride levels.
They may also help regulate inflammation and support eye health over time. Eating fatty fish regularly is associated with a lower risk of cardiovascular disease.
A 4-ounce serving of cooked salmon provides a total of 9.19 grams of fat, including:
- Monounsaturated fat: 3.06 g
- Polyunsaturated fat: 3.68 g
- Saturated fat: 1.42 g
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- Unsaturated fat content: 12.02 g
- Serving size: 1 ounce
Sunflower seeds are rich in polyunsaturated fats and vitamin E. They also provide protein, magnesium, and selenium.
Magnesium supports muscle and nerve function and helps regulate blood pressure. Selenium plays a role in immune health, antioxidant defense, and thyroid function.
A one-ounce serving of sunflower seeds provides a total of 14.1 grams of fat, including:
- Monounsaturated fat: 2.7 g
- Polyunsaturated fat: 9.32 g
- Saturated fat: 1.48 g
While all types of fat can fit into a healthy diet, it’s best to focus on foods rich in healthy fats like olive oil, fatty fish, nuts, and seeds. Here are a few ways to include more healthy fats in your diet:
- Use olive oil instead of butter or shortening when cooking
- Add avocado slices to sandwiches, salads, or toast
- Sprinkle chia seeds or flaxseeds into oatmeal, yogurt, or smoothies
- Choose fatty fish such as salmon or sardines twice per week
- Spread almond butter or peanut butter on fruit or whole-grain toast
- Toss sunflower seeds into salads or grain bowls
- Roast vegetables with olive oil to boost flavor and nutrient absorption
