How Many Healthy Oils, Nuts and Seeds Can I Eat?

This food group contains vegetable oils, nuts, seeds, avocado, olives and spreads based on these foods.

Nuts, seeds, avocado, olives and healthy oils (other than palm and coconut oil), contain heart healthy poly- and mono-unsaturated fats. They are a better choice than foods high in animal fats such as butter, cream and meat fats. Polyunsaturated fats are essential nutrients, so it is important to regularly choose some foods rich in these fats. Foods rich in polyunsaturated and monounsaturated fats help to reduce harmful LDL-cholesterol in the blood.

Nuts and seeds

Plain (unsalted) nuts and seeds contain healthy unsaturated fats and are a heart healthy food. A handful of nuts (30g) most days is all you need, or two tablespoons of peanut butter. It’s best to eat different types of nuts and seeds, as they each contain a different range of nutrients.

Nuts and edible seeds are good sources of mono- and poly-unsaturated fats. These types fats help to protect you from heart disease.

Source: www.heartfoundation.org.nz/wellbeing/healthy-eating/eating-for-a-healthy-heart