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Fat Sources
Monosaturated Fat
Sources
- Almond oil
- Avocados
- Avocado oil
- Corn oil
- Evening primrose
oil
- Hazelnut oil
- Margarine (soft, tub with
liquid vegetable oil as the first ingredient)
- Mayonaisse (made with
safflower or soybean oil)
- Nuts
- Olive oil
- Peanut oil
- Peanut butter
- Safflower oil
- Sesame oil
- Sesame seeds
- Soybean oil
- Sunflower oil
- Sunflower
seeds
Polyunsaturated Fat
Sources
- Canola oil
- Cod liver oil
- Flaxseed oil
- Flaxseeds
- Halibut
- Herring
- Mackerel
- Salmon
- Sardines
- Sesame oil
- Sesame seeds
- Tuna
- Walnut oil
Saturated Fat
Sources
* Avoid or use very
sparingly
- Animal-fat
shortening
- Beef fat
- Butter
- Coconut oil
- Cottonseed
oil
- Egg yolks
- Fatty meats
- Full-fat milk
products
- Lard
- Palm oil
- Palm kernel
oil
- Tropical oils
- Vegetable
shortening
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