He goes on to explain that mono- and polyunsaturated fats, like those found in olive and canola oils, have been shown to prevent blood cholesterol levels from climbing. Yet even those findings may require slight refinement. Recent work presented at the March 2000 meeting of the American College of Cardiology in Anaheim, Calif., comparing canola, fish, and olive oils found that olive oil, unlike the other two types that continued to show heart-healthy benefits, may be nearly as dangerous as saturated fats when it comes to clogging arteries. Consider avoiding olive oil in favor of canola and fish oils, and go easy on saturated fats such as palm and coconut oils, and animal fats, such as lard, butter, and cream. Nuts Nuts, too, contain mostly heart-healthy unsaturated oils, which is why some nutritionists object to grouping them with meats in the pyramid.
Nuts are a plant product with protein, vitamin E, and fiber.
However, defenders of grouping nuts with meats say that the two contain similar amounts of protein and energy and can be used in place of each other. Still, with scientists linking antioxidant-rich nuts with a reduced risk for certain cancers and heart disease, nuts could be a good way to go. Almonds, hazelnuts, pecans, and almonds are thought to protect the heart. Brazil nuts and cashews may help prevent some types of cancer. You're not completely on your own, however.