Olive and canola oil are good fats. So are the omega-3 fatty acids found in fish, walnuts, pumpkin seeds, flax seeds, and soy.
Trace amounts of trans fats are found naturally in certain animal products. They are also found in certain packaged and processed foods such as pre-made desserts and pastries. Saturated fat is found in red meat, cured meats, and full fat cheeses. The American Heart Association recommends limiting your intake of trans fat and saturated fat as these types of fats when eaten in excess can increase cholesterol and increase your risk of developing heart disease.2 3You don’t need to add a lot of extra oil to your diet, just make healthy food and cooking choices, and you’ll do just fine.
- 1 ounce of nuts, about 25 almonds, 13 cashews or 9 walnuts (about 18g of fat depending on variety)
- 3 ounces of cooked oily ocean fish such as salmon (5.4g of fat)
- 2 tablespoons of olive oil for cooking or mixed with vinegar for salad dressing (28g of fat)
- 1 tablespoon of walnut oil for a salad (14g of fat)
- 1 tablespoon flaxseed (4.3g of fat)
- Canola oil for cooking (14g per tablespoon)
