Unsaturatedfat is part of a heart-healthy diet and may lower your “bad” cholesterol. Foods high in unsaturated fat include:
This article looks at the differences between unsaturated fats and saturated fats, how they affect your health, and what foods you should be eating.
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What Is Unsaturated Fat?Unsaturated fats are liquid (oil) at room temperature. Saturated fats are generally solid at room temperature.
What Is Unsaturated Fat?
Unsaturated fats are liquid (oil) at room temperature. Saturated fats are generally solid at room temperature.
The Benefits of Unsaturated Fat
Fat often gets a bad rap.Saturated fatsand trans fats are unhealthy and deserve their reputation—they can raiselow-density lipoprotein(LDL, or “bad cholesterol”), which can clog your arteries and lead to heart attack and stroke.
There are two types of unsaturated fats —polyunsaturated and monounsaturated. Some polyunsaturated fats (PUFAs), such as omega-3 fatty acids, can also help lower yourtriglyceridelevels.(Triglycerides are a type of fat that increases your risk of stroke.)
Beyond that, unsaturated fats play an essential role in:
Consuming healthy levels of unsaturated fats helps lower your risk of vascular (blood vessel) disease, heart disease, and stroke.
Foods Higher in Unsaturated Fats
As you work to incorporate these and other sources of unsaturated fat into your diet, make sure you are also swappingoutfoods that are high in saturated fat. Otherwise, you risk increasing your overall lipid levels and gaining weight.
Avocados
Avocados are a delicious fruit that’s chock-full of monounsaturated fats.You can easily add avocado to many recipes:
How Avocados Are Good for Your Heart
Olives
Olives are high in monounsaturated fats.Whether you slice, dice, or use them whole, it’s simple to add olives to your cholesterol-friendly diet.
Sample different varieties—Kalamata,Manzanilla,Castelvetrano, and many, many more—to experience the array of flavors.
Nuts
These delicious foods come in a wide variety of types and most people like at least a few varieties. Nuts are high in both PUFAs and monounsaturated fats.
Walnuts are typically higher in PUFAs in comparison to other nuts, whereas pistachios, almonds, and pecans are higher in monounsaturated fats.
Nuts are also high in other healthy ingredients, such as:
Nuts are versatile and can be included in your diet in a number of ways. A handful of nuts can make a satisfying snack, or they can be added to a salad or dessert.
Fatty Fish
Fish are generally lean and good to include in your lipid-lowering diet. Some fish are high in omega-3 fats, a type of PUFA.Fish in this category include:
Certain Oils
If you’re following a lipid-lowering diet, you can switch out butter or margarine foroils high in unsaturated fat.These oils include:
Oils can be added to dips and dressings, and they can also be used to prepare your favorite sautéed or baked goods.
Seeds
Like nuts, seeds can make a good go-to snack that is high in filling fiber, protein, and unsaturated fat.
Sesame seeds are higher in monounsaturated fats, whereas pumpkin, sunflower, flax, and chia seeds are higher in polyunsaturated fats.
Seeds can be included in your sides, in your cereal, or as a topper for yogurt or salads. Choose unsalted varieties, or be mindful of salt content so you don’t consume too much sodium.
Eggs Too? Really?Eggs contain both saturated and unsaturated fats. However, when they’re not fried, they’re considered a healthy addition to your diet.
Eggs Too? Really?
Eggs contain both saturated and unsaturated fats. However, when they’re not fried, they’re considered a healthy addition to your diet.
What Are Healthy Fats? 8 High-Fat Foods for Your Diet
Dark Chocolate
Dark chocolate contains a small portion of monounsaturated fats, and, in low to moderate amounts, is considered healthy.
However, eating a lot of heavily sweetened chocolate can be high in calories and unhealthy fats, so moderation (and label reading) is key.
Foods to Avoid on a Low-Cholesterol Diet
Are Supplements Just As Good?
Eating foods high in healthy dietary fat is the best way to get it.
Dietary supplements like cod liver oil andfish oilcan help ensure you get the right amount of unsaturated fats, but they should be used in conjunction with aheart-healthy diet—not as a substitute for one.
Supplements for Lower Cholesterol
Dietary guidelines recommend that 25% to 35% of your daily caloric intake should come from fat, ideally from mostly unsaturated fats.
Summary
Unsaturated fats are part of a heart-healthy diet. Foods to eat include avocados, olives, nuts, seeds, fatty fish, dark chocolate, and oils such as olive, canola, and soybean.
Saturated and trans fats may raise your risk of heart disease and stroke.
It’s fine to supplement with something like fish oil or flax oil, but you should take them along with a heart-healthy diet, not instead of.
Red Meat and a Low-Cholesterol Diet
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.Dietary fats.Maki KC, Eren F, Cassens ME, Dicklin MR, Davidson MH.ω-6 Polyunsaturated fatty acids and cardiometabolic health: Current evidence, controversies, and research gaps.Adv Nutr. 2018 Sep 4. doi:10.1093/advances/nmy038.Harvard University, T.H. Chan School of Public Health.Types of fat.Schwingshackl L, Bogensberger B, Benčič A, Knüppel S, Boeing H4, Hoffmann G3.Effects of oils and solid fats on blood lipids: a systematic review and network meta-analysis.J Lipid Res. 2018 Sep;59(9):1771-1782. doi: 10.1194/jlr.P085522.U.S. Department of Agriculture, U.S. Department of Health and Human Services.Dietary guidelines for Americans, 2020-2025.
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.Dietary fats.Maki KC, Eren F, Cassens ME, Dicklin MR, Davidson MH.ω-6 Polyunsaturated fatty acids and cardiometabolic health: Current evidence, controversies, and research gaps.Adv Nutr. 2018 Sep 4. doi:10.1093/advances/nmy038.Harvard University, T.H. Chan School of Public Health.Types of fat.Schwingshackl L, Bogensberger B, Benčič A, Knüppel S, Boeing H4, Hoffmann G3.Effects of oils and solid fats on blood lipids: a systematic review and network meta-analysis.J Lipid Res. 2018 Sep;59(9):1771-1782. doi: 10.1194/jlr.P085522.U.S. Department of Agriculture, U.S. Department of Health and Human Services.Dietary guidelines for Americans, 2020-2025.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Heart Association.Dietary fats.Maki KC, Eren F, Cassens ME, Dicklin MR, Davidson MH.ω-6 Polyunsaturated fatty acids and cardiometabolic health: Current evidence, controversies, and research gaps.Adv Nutr. 2018 Sep 4. doi:10.1093/advances/nmy038.Harvard University, T.H. Chan School of Public Health.Types of fat.Schwingshackl L, Bogensberger B, Benčič A, Knüppel S, Boeing H4, Hoffmann G3.Effects of oils and solid fats on blood lipids: a systematic review and network meta-analysis.J Lipid Res. 2018 Sep;59(9):1771-1782. doi: 10.1194/jlr.P085522.U.S. Department of Agriculture, U.S. Department of Health and Human Services.Dietary guidelines for Americans, 2020-2025.
American Heart Association.Dietary fats.
Maki KC, Eren F, Cassens ME, Dicklin MR, Davidson MH.ω-6 Polyunsaturated fatty acids and cardiometabolic health: Current evidence, controversies, and research gaps.Adv Nutr. 2018 Sep 4. doi:10.1093/advances/nmy038.
Harvard University, T.H. Chan School of Public Health.Types of fat.
Schwingshackl L, Bogensberger B, Benčič A, Knüppel S, Boeing H4, Hoffmann G3.Effects of oils and solid fats on blood lipids: a systematic review and network meta-analysis.J Lipid Res. 2018 Sep;59(9):1771-1782. doi: 10.1194/jlr.P085522.
U.S. Department of Agriculture, U.S. Department of Health and Human Services.Dietary guidelines for Americans, 2020-2025.
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