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4 Ways to Get Good Fats Infographic

American Heart Association


Saturated fats must be replaced with unsaturated fats for a healthier eating pattern. Consuming unsaturated fats can help lower bad cholesterol, while also providing your body with essential nutrients. American Heart Association has created a useful infographic that details four ways to eat unsaturated fats in your daily diet.

These tips are not only easy but are delicious ways of eating good fats. Make sure to check out these tips and use the infographic for training, adult education, or posters for children.

Below are four ways to eat good fats:

1. Be Nutty

Munch on a small handful (about 1 oz.) of unsalted nuts and seeds for good fats, energy, protein and fiber. Good choices include almonds, hazelnuts, peanuts, pistachios, pumpkin seeds, sunflower seeds and walnuts.

2. Go Fish

Eat at least 8 ounces of non-fried fish each week, which may be divided over two 3.5- to 4-ounce servings. Choose fatty or oily fish like albacore tuna, herring, lake trout, mackerel, sardines and salmon to get essential omega-3 fatty acids.

3. Add Avocado

Snack, cook and bake with avocado to add healthy fats, fiber and essential vitamins and minerals.

4. Check the Oils

Use cooking and dressing oils that are lower in saturated fat. Good choices include avocado, canola, corn, grapeseed, olive, peanut, safflower, sesame, soybean and sunflower oils.