Which two foods are high in unsaturated fats? Your Guide to Healthy Nutrition

October 19, 2025 •

4 min read

According to the American Heart Association, replacing saturated fats with unsaturated fats is a key strategy for improving blood cholesterol levels and lowering heart disease risk. Navigating the world of dietary fats can be complex, so if you’re asking, Which two foods are high in unsaturated fats?, you'll find that avocados and salmon are two standout examples for a healthy nutrition diet.

Quick Summary

This guide highlights two excellent food sources rich in unsaturated fats: avocados and salmon. It explores the benefits of both monounsaturated and polyunsaturated fats for heart and brain health and explains how to easily incorporate them into your daily nutrition.

Key Points

Avocados are rich in monounsaturated fats: They contain primarily oleic acid, which helps lower 'bad' LDL cholesterol while maintaining 'good' HDL cholesterol.
Salmon is a top source of omega-3s: This fatty fish provides EPA and DHA, polyunsaturated fats essential for brain health, reduced inflammation, and a stable heart rhythm.
Unsaturated fats are vital for health: They aid in the absorption of key vitamins (A, D, E, and K), support cell growth, and provide essential energy.
Replace saturated fats with unsaturated fats: Swapping unhealthy saturated fats found in foods like butter and red meat with healthier options like avocados and salmon can significantly improve your cardiovascular health.
Variety is key: Incorporating a mix of plant-based and marine sources of unsaturated fats, including nuts, seeds, and various oils, ensures a broad range of nutrients.
Cooking methods matter: Use healthy oils and preparation methods like grilling or baking instead of deep-frying to maximize the health benefits of your food.

The Importance of Healthy Fats in Your Diet

For decades, fat was unfairly demonized in the nutrition world. The truth, however, is that not all fats are created equal. Healthy, or unsaturated, fats are essential for the body to function properly. These fats provide energy, help with the absorption of fat-soluble vitamins (A, D, E, and K), and are crucial for cell growth and brain function. They also help to reduce inflammation and support overall well-being. The key is to swap less healthy saturated fats with these beneficial alternatives.

The Two Types of Unsaturated Fats

Unsaturated fats are typically liquid at room temperature and come in two main forms, both offering distinct health benefits:

Monounsaturated Fats (MUFAs): These fats have one double bond in their molecular structure. Foods rich in MUFAs can help protect the heart by reducing levels of "bad" LDL cholesterol while maintaining levels of "good" HDL cholesterol. Excellent sources include olive oil, nuts, and avocados.
Polyunsaturated Fats (PUFAs): Containing more than one double bond, PUFAs can further help lower LDL cholesterol. This category includes essential fatty acids like omega-3s and omega-6s, which the body cannot produce on its own and must obtain from food.

Standout Food 1: Avocados (Monounsaturated Fat)

Avocados are a fantastic and versatile fruit packed with monounsaturated fats. This healthy fat is primarily oleic acid, which is well-regarded for its heart-healthy properties. A single serving of avocado also provides a rich source of other nutrients, including potassium, fiber, and vitamins K, C, and E.

Heart Health: The high monounsaturated fat content in avocados has been shown to improve cholesterol profiles, contributing to a lower risk of heart disease.
Satiety: The combination of healthy fats and fiber in avocados helps you feel full and satisfied, which can support weight management efforts.
Versatility: Avocados can be added to salads, spread on toast, blended into smoothies, or used to make delicious guacamole.

Standout Food 2: Salmon (Polyunsaturated Fat)

Salmon is a powerful source of polyunsaturated omega-3 fatty acids, specifically EPA and DHA. These marine-based omega-3s are crucial for many bodily functions and have some of the most potent health benefits among all fat types. The American Heart Association recommends eating fish, especially oily fish like salmon, at least two times a week.

Brain Function: EPA and DHA play a crucial role in brain health and cognitive function. Regular consumption of omega-3s is associated with a reduced risk of age-related cognitive decline.
Reduced Inflammation: The powerful anti-inflammatory properties of omega-3s can help alleviate symptoms of chronic inflammation and aid in conditions like arthritis.
Heart Rhythm: Omega-3s can help stabilize heart rhythms and reduce triglycerides in the blood, further protecting against cardiovascular disease.

Other Excellent Sources of Unsaturated Fats

While avocados and salmon are outstanding examples, many other foods are rich in beneficial unsaturated fats. Incorporating a variety of these into your diet ensures you get a wide spectrum of nutrients.

Nuts and Seeds: Walnuts, almonds, chia seeds, and flaxseeds are all rich sources of healthy fats, fiber, and protein.
Plant-Based Oils: Cooking with olive oil, canola oil, or sunflower oil instead of butter can significantly increase your intake of monounsaturated and polyunsaturated fats.
Other Fatty Fish: Mackerel, herring, sardines, and albacore tuna are also excellent sources of omega-3s.
Nut Butters: Spreads like peanut butter and almond butter offer a delicious way to get more healthy fats, provided you choose options with minimal added sugar.

Comparison: Unsaturated vs. Saturated Fats


Feature	Unsaturated Fats (e.g., Avocado, Salmon)	Saturated Fats (e.g., Butter, Red Meat)
State at Room Temperature	Liquid	Solid
Chemical Structure	Contains at least one double bond, making it less stable.	Contains only single bonds, allowing molecules to pack tightly.
Effect on LDL Cholesterol	Helps lower "bad" LDL cholesterol levels.	Can increase "bad" LDL cholesterol levels.
Effect on HDL Cholesterol	Can increase "good" HDL cholesterol levels.	Typically less favorable effect on HDL levels.
Primary Sources	Plant-based foods like nuts, seeds, avocados, and oils; fatty fish.	Animal products like fatty meats, butter, and cheese; also coconut and palm oil.
Health Recommendation	Eat more often as a replacement for saturated fats.	Limit intake to less than 10% of total daily calories.

Tips for Incorporating More Unsaturated Fats

Making a dietary shift doesn't have to be difficult. Here are some simple ways to boost your intake of healthy fats:

Snack Smart: Replace cookies or chips with a handful of nuts or seeds.
Add Avocado: Slice half an avocado onto your salads, sandwiches, or eggs for a creamy, nutritious boost.
Choose Oily Fish: Aim to have at least two servings of fatty fish like salmon or sardines per week.
Cook with Healthy Oils: Swap butter or lard for olive or avocado oil when cooking and baking.
Mix in Seeds: Sprinkle ground flaxseed or chia seeds into your yogurt, oatmeal, or smoothies.

Conclusion

For those wondering which two foods are high in unsaturated fats, avocados and salmon are stellar examples, each providing different types of these beneficial dietary components. The monounsaturated fats in avocados offer great heart protection, while the polyunsaturated omega-3s in salmon provide crucial support for brain function and overall health. Incorporating these foods, along with other sources like nuts and seeds, into your daily routine is an effective and delicious way to improve your nutrition diet and support long-term well-being. For further reading, explore more about healthy fats on the Harvard T.H. Chan School of Public Health Nutrition Source website.

Frequently Asked Questions

The main difference is their chemical structure. Monounsaturated fats have one double bond, while polyunsaturated fats have more than one double bond. This structural difference affects their properties and the health benefits they offer.

While all unsaturated fats are healthier than saturated fats, they offer different benefits. Omega-3 fatty acids, a type of polyunsaturated fat found in salmon, are especially important for brain and heart health. It is best to include a variety of sources to get a full spectrum of benefits.

Besides avocados and salmon, other foods high in unsaturated fats include nuts (walnuts, almonds), seeds (chia, flax, sunflower), and oils (olive, canola, soybean).

Health organizations often recommend replacing saturated fats with unsaturated ones as much as possible. A good guideline is to consume fatty fish like salmon at least twice a week and to use plant-based oils and nuts regularly in your cooking and snacking.

Unsaturated fats are calorie-dense, so it is still important to consume them in moderation as part of a balanced diet. However, their high satiating effect can help control appetite and support weight management when replacing other, less healthy fat sources.

While vegetable oils like olive and canola oil are good sources of unsaturated fats, they don't provide the same types of omega-3s found in fatty fish. It's recommended to include both plant and marine sources to ensure you get a wide range of essential fatty acids.

Certain unsaturated fats, particularly omega-3 fatty acids found in fish and flaxseeds, possess powerful anti-inflammatory properties. They help modulate the body's inflammatory response, which can benefit conditions like arthritis.