Unlike saturated fats, unsaturated fats are seen as healthy. Unsaturated fats can be monounsaturated or polyunsaturated, with the latter containing essential omega 3 and omega 6 fatty acids. Foods rich in omega 3’s include mackerel and salmon. Hemp seeds are similarly rich in both omegas and are a complete protein. Avocado, avocado oil, extra virgin olive oil, and macadamia nuts are all good sources of monounsaturated fats. Eggs, grass-fed 2% milk, and Greek yogurt are good dairy sources of fat. Note that full-fat Greek yogurt is preferable to the no fat variety because the latter tends to be high in sugar.
Key Takeaways:
- Mackerel and salmon are rich sources of omega 3 fatty acids.
- Eggs are the best animal-based protein source because most of their fat is unsaturated.
- Full-fat Greek yogurt has calcium and protein, but the non-fat versions tend to have a lot of sugar.
“Unsaturated fats are those that are liquid at room temperatures such as olive, safflower, and sunflower oil.”
Read more: https://blog.nasm.org/healthy-fats-foods
