Foods lower in saturated fat include lowfat or nonfat dairy products, egg substitutes, nuts and legumes, corn, and safflower oils. Foods that contain monounsaturated fat may protect against heart disease. Foods high in monounsaturated fat include olives, olive oil, avocados, and mayonnaise. Polyunsaturated fat provides adequate protection against heart disease without providing excess fat. Foods high in polyunsaturated fat include tub margarine, safflower and sunflower oils, sunflower seeds, fish, and walnuts.
Fish is a good, generally low fat source of protein containing mostly unsaturated fats.
Including fish in your diet also provides omega-3 fatty acids, which may be helpful in preventing heart disease. Remember to use added fats sparingly when you are preparing fish. Some fat is needed in the diet. Plant fat is less saturated than animal sources of fat, and may contribute less to heart disease and cancer. Vegetable oils, nuts, tub margarine, and seeds are a good source of plant fat to include in your diet.