Foods that are high in polyunsaturated and monounsaturated fats (such as oils and margarines, for example) list both values on their labels--just add them up to see if they equal about three-quarters of the total fat count. (If the label only lists saturated fat and trans fats, subtract them from the total fat count to get an unsaturated count.) It's worth the effort: Researchers at the Rush Institute also discovered that unsaturated fats may defend against Alzheimer's disease. People who ate about 24 g of monounsaturated fat per day had an 80% lower risk of disease than those who got only 15 g, they found. A diet that's higher in unsaturated fats improves your cholesterol profile, and that can help keep brain cells healthy, too.
Daily goal: Total fat less than 30% of your daily calories, with about three-quarters of that coming from unsaturated fat