Skip to main content Skip to footer
American Family Children's Hospital

Are You Eating Heart Healthy Fat Daily?

Your cholesterol can be lowered by using certain types of fat as part of a balanced diet. One example of heart healthy fat is called monounsaturated fat. Sources include olive, peanut, and canola oil; nuts such as almonds, peanuts, pecans, hazelnuts; and peanut butter. This fat should be up to 20% of your total calories for the day, or 20-30 grams per day. Do your best to include these sources on a daily basis.


How can you get 10 grams of monounsaturated fat?

  • 1 oz of Hazelnuts, Pecans, Almonds (Other nuts are 3-6 grams/ounce)
  • 1 T Olive Oil and Canola Oil (Peanut Oil has 6 grams/T)
  • 2 T Peanut Butter

Some tips from Health and Nutrition Education on how to work these fats in:

  • Olive oil brushed on toast or added to whole wheat pasta
  • Canola oil for high heat cooking methods
  • An ounce of almonds (24 pieces) for a great afternoon snack