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The highest concentrations of omega-3 fatty acids are found in coldwater fish, such as sardines, salmon, herring, tuna, cod, mackerel, halibut, and shark. These fatty acids are also found in lower concentrations in plant foods such as flaxseed, walnuts, Great Northern beans, kidney beans, navy beans, and soybeans. Some registered dietitians recommend eating a diet rich in fish with high levels of omega-3 fatty acids or eating 1 or 2 teaspoons of flaxseed every day.
Monounsaturated fats appear to lower bad cholesterol levels in our blood while increasing good cholesterol. Olive oil is one of the richest sources of monounsaturated fat. Other food sources are canola or peanut oil; margarines made from olive, canola, or peanut oil; and nuts and seeds.hese fats are usually found in oils that are liquid at room temperature such as safflower, sunflower, corn, and other vegetable oils. Other food sources include margarines made from these oils, nuts, seeds, and fatty fish such as salmon, trout, mackerel, sardines, and tuna. Fish oil fats are also known as omega-3 fats.