How to Eat More Unsaturated Fat

Unlike saturated fats or trans fats, unsaturated fatty acids provide numerous benefits to the human body. Polyunsaturated and monounsaturated fats have been shown in recent studies to fight cardiovascular disease, improve skin appearance and help to lower cholesterol. Follow these easy suggestions on how to eat less saturated fats and more unsaturated fats.

Difficulty: Easy

Instructions

1. Familiarize yourself with the foods that contain unsaturated fats. Unsaturated fats usually come from plant sources, and contain oils that are liquid at room temperature. Food items that contain unsaturated fats include olives, avocados, seeds and nuts as well as soybeans and fish.

2. Some foods that contain saturated fats are easily replaced by unsaturated fat alternatives. Replace butter with olive oil in your favorite recipes. Instead of mayonnaise, try a spread of fresh guacamole on your sandwich.

3. Keep unsaturated fat filled foods around the house for easy snacking. A handful of raw nuts, some plump olives or lightly salted edamame can make for a satisfying between-meal treat.

4. If you don't already, try substituting heart-healthy fish, like salmon, for the beef you may otherwise have for a weeknight meal.

5. Red meats contain high amounts of saturated fats. Consider skipping meat altogether 1 or 2 nights a week, and enjoying a plant based meal of beans or tofu.

Tips & Warnings

• Remember, your goal is to consume less saturated fat and more unsaturated fat. Your total fat intake of the day should not exceed 35 percent of your total daily calories.