Did you know some fats are good for you? Unsaturated fats can help lower “bad” (LDL) cholesterol. They can help your body heal and keep your brain working. When eaten alone, unsaturated fats will not raise blood sugar. And last but not least, they taste great!
Unsaturated fats also come with a hefty amount of calories. All fats have twice as many calories as proteins or carbs. So even when choosing a healthy fat, it’s important to make sure you’re getting just enough to give your body the fuel it needs without overdoing it. Here are 15 delicious healthy fat sources and some smart portion sizes for each.
STAND-ALONE HEALTHY FATS
One serving contains 5 grams of unsaturated fat, around 45 calories, and usually 0 carbs. But always check the label if there is one.
Avocados
- Best Portion: 2 Tablespoons
Canola Oil
- Best Portion: 1 teaspoon
Extra-Virgin Olive Oil
- Best Portion: 1 teaspoon
Nuts (various)
- Best Portion: a small handful
Olives
- Best Portion: 8 black or 10 green
Safflower Oil
- Best Portion: 1 teaspoon
PROTEIN SOURCES WITH HEALTHY FATS
Edamame
- Best Portion: ½ cup
- Unsaturated Fat: 8 g
- Calories: 190
Herring
- Best Portion: 85g
- Unsaturated Fat: 6 g
- Calories: 130
Oysters
- Best Portion: 180g
- Unsaturated Fat: 6 g
- Calories: 243
Salmon
- Best Portion: 85g
- Unsaturated Fat: 7 g
- Calories: 160
Sardines
- Best Portion: 85g
- Unsaturated Fat: 6 g
- Calories: 150
Sunflower Seeds
- Best Portion: 1 Tbsp
- Unsaturated Fat: 4 g
- Calories: 50
Tofu
- Best Portion: 1½ cups
- Unsaturated Fat: 15 g
- Calories: 280
Trout
- Best Portion: 85g
- Unsaturated Fat: 3 g
- Calories: 120
Tuna
- Best Portion: 85g
- Unsaturated Fat: 3 g
- Calories: 120
A note on fish: The Heart and Stroke Foundation recommends eating 2 servings of fish (particularly fatty fish) per week. Two servings is about 175g.