What Foods Contain Healthy Fats?

"Healthy fats" generally refers to monounsaturated fats or polyunsaturated fats. Some of the healthiest fats are polyunsaturated fats that contain essential fatty acids, or EFAs. There are two types of EFAs, omega-3 and omega-6, but Westerners, especially Americans, tend to consume far too many omega-6 fats, which come from red meat, poultry and dairy products. To maintain a healthy dietary balance, shoppers should know which foods provide omega-3s and which provide monounsaturated fats.

Seafood

Seafood is an excellent source of omega-3. All fish contain omega-3, but they are more concentrated in fattier fish. Sardines and anchovies are one slimy, salty option but certainly not the only one. Lovers of salmon, bluefin tuna, mackerel, halibut, herring, and other coldwater fish will also reap the cardio-protective rewards of these essential fatty acids. Crustaceans, such as crab, mollusks and shrimp, also provide omega-3.

Vegetables

Many beans and leafy greens are storehouses of omega-3. Among beans, kidney, pinto, mungo and soybeans contain some of highest amounts of omega-3. As for leafy greens, there's spinach, Chinese cabbage (bok choy), purslane, kale and leeks. But that's not all. Broccoli, cauliflower and winter squash all contain high amounts of omega-3.

Oils

Certain oils provide omega-3. Vegetable oils such as soybean, corn and cottonseed oil burst with these EFAs; so does flaxseed, pumpkin seed and walnut oil. Take note, however, because of their low saturation, these oils will turn rancid if not stored properly.

Nuts and Seeds

Walnuts, pine nuts, almonds, flaxseeds and pumpkin seeds are abundant in omega-3 fats. Their omega-3s fight high blood pressure with the same effectiveness as meat-based sources.

Fruit

Not many fruit supply omega-3, but some do. One choice is papaya; another is cantaloupe.

Enhanced Foods

Since many Westerners have omega-3-deficient diets, a number of food companies are enhancing their products. These enhanced foods include certain eggs, breads, yogurts and meats. In 2002, sales of omega-3-enhanced products totaled $100 million, but in 2006, that number reached $2 billion. (The long-term health effects of omega-3-enhanced foods is unknown.)

Monounsaturated Fats

Monounsaturated fats come from many of the same foods with omega-3 fatty acids. Rich sources of monounsaturated fats include a number of plant oils, especially olive oil, fruits such as avocados and olives, and nuts such as peanuts, hazelnuts, pecans.