Foods That Are High in Unsaturated Fat

November 25, 2025 •

3 min read

According to the American Heart Association, replacing saturated fats with unsaturated fats is a key strategy for improving blood cholesterol levels and reducing the risk of heart disease. Learning what foods are high in unsaturated fat is the first step towards making this beneficial dietary shift. From plant-based oils to fatty fish, a variety of delicious options can help you achieve a healthier diet.

Quick Summary

A diverse range of plant-based oils, nuts, seeds, and fatty fish are excellent sources of unsaturated fats. Incorporating these foods into your diet supports heart health by helping to lower bad cholesterol and ease inflammation.

Key Points

Avocados are a top source: They are exceptionally rich in monounsaturated fats, which benefit heart health.
Oils from plants and fish are rich in unsaturated fat: Common examples include olive, canola, and sunflower oils, as well as oils from fatty fish like salmon.
Nuts and seeds are excellent snacks: Almonds, walnuts, flax seeds, and chia seeds are convenient and nutrient-dense sources of healthy fats.
Fatty fish provide omega-3s: Oily fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which are crucial for brain and heart health.
Unsaturated fats help lower bad cholesterol: Replacing saturated fats with unsaturated fats is proven to improve blood cholesterol levels and reduce heart disease risk.
Simple swaps make a difference: Substituting butter with plant-based oils, or adding nuts and seeds to your meals, can easily boost your intake of healthy fats.

Understanding Unsaturated Fats

Unsaturated fats are commonly referred to as 'good' fats due to their many health benefits, particularly for cardiovascular health. Unlike saturated fats, which are solid at room temperature and primarily found in animal products, unsaturated fats are typically liquid and predominantly derived from plants. There are two main types of unsaturated fats: monounsaturated and polyunsaturated. Both are essential for various bodily functions, including absorbing fat-soluble vitamins (A, D, E, K) and supporting cell and brain health.

Monounsaturated Fats (MUFAs)

Monounsaturated fats are characterized by having one double bond in their chemical structure and are known for helping to reduce bad (LDL) cholesterol while maintaining good (HDL) cholesterol. Adding foods rich in MUFAs can be a simple but effective change for heart health.

Avocados: An exceptionally rich source of MUFAs. Add them to salads, sandwiches, or make guacamole.
Olive Oil: A staple of the Mediterranean diet, extra virgin olive oil is loaded with MUFAs and antioxidants. Use it for cooking or in salad dressings.
Nuts: Almonds, hazelnuts, cashews, and pecans are excellent sources of MUFAs. A handful makes for a satisfying and nutritious snack.
Seeds: Sesame seeds and tahini (sesame paste) also provide a good amount of monounsaturated fat.

Polyunsaturated Fats (PUFAs)

Polyunsaturated fats have more than one double bond and are further categorized into omega-3 and omega-6 fatty acids. Both are essential fatty acids that the body cannot produce on its own, meaning they must be obtained through food.

Omega-3 Fatty Acids: Crucial for brain function, fighting inflammation, and heart health.
- Fatty Fish: Salmon, mackerel, herring, and sardines are top sources of omega-3s. The American Heart Association recommends eating fish at least two times per week.
- Seeds: Flax seeds and chia seeds are excellent plant-based sources of alpha-linolenic acid (ALA), a type of omega-3.
- Walnuts: These nuts are a great source of both omega-3 and omega-6 fatty acids.
Omega-6 Fatty Acids: Also important for overall health, though most people consume more than enough through their diet.
- Vegetable Oils: Sunflower, corn, and soybean oils are high in omega-6 fatty acids.
- Nuts and Seeds: Many nuts and seeds contain significant amounts of omega-6s.

A Comparison of Fat Sources

To help visualize the difference, here is a comparison table of common cooking fats and their composition. Replacing sources high in saturated fat with those rich in unsaturated fat can be a valuable dietary adjustment.


Fat Source	Saturated Fat (%)	Monounsaturated Fat (%)	Polyunsaturated Fat (%)
Olive Oil	14	73	8
Sunflower Oil	12	21	63
Canola Oil	7	59	29
Butter	52	21	3
Coconut Oil	87	6	2

Note: Percentages are approximate and can vary by product and brand.

Practical Tips for Adding Healthy Fats

Incorporating more unsaturated fats doesn't require a radical diet overhaul. Simple swaps can make a big difference.

Replace butter with olive or avocado oil when cooking or sautéing.
Use nut butter or mashed avocado on toast instead of saturated fat-heavy spreads.
Snack on a handful of unsalted nuts and seeds instead of processed, high-saturated fat alternatives.
Incorporate fatty fish like salmon or tuna into your weekly meal plan.
Add seeds (flax, chia, sesame) to smoothies, yogurt, or salads.
Substitute some red meat meals with a lean protein source or fish.

Conclusion

Making informed dietary choices, particularly by favoring unsaturated fats over saturated fats, is a powerful strategy for improving and maintaining your health. The wide variety of delicious and accessible foods high in unsaturated fat, from avocados and nuts to fatty fish and plant-based oils, means that this beneficial change is both achievable and enjoyable. By embracing these healthier fat sources, you can take a significant step toward supporting your heart, brain, and overall well-being. It's a simple change that can yield substantial long-term benefits.

An excellent additional resource for understanding the different types of fat and their role in a healthy diet is available from the Harvard T.H. Chan School of Public Health. Types of Fat - The Nutrition Source

Frequently Asked Questions

Saturated fats are solid at room temperature, mainly found in animal products, and can raise LDL cholesterol. Unsaturated fats are liquid at room temperature, typically from plants and fish, and are known to improve cholesterol levels and heart health.

Most vegetable oils are good sources of unsaturated fats (e.g., olive, canola, sunflower). However, a few, like coconut oil and palm oil, are high in saturated fat and should be used sparingly.

Simple ways include cooking with olive or canola oil, snacking on nuts and seeds, adding avocado to salads and sandwiches, and incorporating fatty fish into your weekly meals.

Both monounsaturated and polyunsaturated fats offer significant health benefits, especially for heart health. The key is to consume a balance of both by including a variety of nuts, seeds, avocados, and fatty fish in your diet.

Unsaturated fats, particularly when replacing saturated fats, can support weight management. Healthy fats promote a feeling of fullness, which can help control overall calorie intake, and some studies suggest they may increase fat burning.

Olive oil and canola oil are excellent choices for cooking. Olive oil is high in monounsaturated fats, while canola oil provides a good balance of both monounsaturated and polyunsaturated fats.

Yes, while fatty fish are a prime source, plant-based foods like flax seeds, chia seeds, and walnuts are great sources of ALA, a type of omega-3. However, the conversion of ALA to the more active forms (EPA and DHA) can be limited, so balancing with animal sources or supplements can be beneficial.