Healthy Lipids from Nuts and Peanuts. Nuts, such as almonds, pecans, pistachios and macadamia nuts, and peanuts are high in unsaturated fats and low in unhealthy saturated fats. An ounce of cashews has 13.1 grams of total fat, an ounce of pecans supplies 20.4 grams of fat and an ounce of peanuts has 14 grams of fat.live oil is particularly high in monounsaturated fats, which reduce blood pressure and cholesterol, while flaxseed, canola and soybean oil contain heart-healthy omega-3 fats.