both, though some have more of one than the other. For instance, avocados, nuts and olive and canola oils are higher in monounsaturated fats.
You may be familiar with polyunsaturated fats containing the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You may have also heard about research disproving the heart-health effects of omega-3 supplements.
However, the body still needs omega-3s for good health, and getting them directly from food, not capsules, is important. EPA and DHA are found primarily in fatty fish, so aim to eat 8 ounces of seafood a week, with choices like salmon, mackerel, sardines, anchovies and herring.
You can also get the omega-3 alpha-linolenic acid (ALA) from some plant-based foods, primarily walnuts, sunflower seeds and oil, sesame and pumpkin seeds, and chia and flax seeds. The body doesn’t use ALA as easily as it does EPA and DHA, but it’s still valuable.
Less well-known are the omega-6 fatty acids. They, too, are in many nuts and seeds, but also in
