Courtesy of Rainbow Bridge Natural Food Store

3 Fats to Focus On

the editors of Women's Health magazine

Posted October 22, 2012

Getting the right amount of fat from the right sources will not only ensure your food doesn't taste like cardboard, but also can help you lose stubborn pounds. Add these three fats to your diet and reap the nutritional benefits:

Omega-3 Fatty Acids

These may protect against cardiovascular disease, but getting sufficient omega-3s is tough. You'd have to eat salmon three times a week to get 500 milligrams per day of O-3s - the amount needed to reap the heart benefits.

Try: 3 ounces cooked salmon, 1 can sardines (3.75 ounces) in oil, or 1 ounce walnuts (about 14 halves).

Polyunsaturated Fatty Acids (PUFAs)

These fats tend to be liquid at room temperature, like oils. PUFAs can help reduce the risk for type 2 diabetes and heart disease by helping improve cholesterol.

Try: 1 tablespoon safflower, corn, sunflower, soy, cottonseed, peanut, or other vegetable or nut oil, 1 ounce dry-roasted sunflower seeds.

Monounsaturated Fatty Acids (MUFAs)

Eating this form of unsaturated fat can help improve cholesterol levels and may steady blood sugar.

Try: 1/4 avocado, 10 large green olives, 1 tablespoon peanut butter.

For more nutrition tips and information, check out or pick up a copy of Women's Health magazine, on newsstands now.

(For more workout tips and information, check out or pick up a copy of Women’s Health magazine, on newsstands now.)

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