Family studies

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Unsaturated fats are considered healthy fats, found in plant-based foods like avocados, nuts, and vegetable oils, and in fatty fish, that are liquid at room temperature. They are classified as either monounsaturated (one double bond) or polyunsaturated (multiple double bonds), including essential omega-3 and omega-6 fats. Replacing saturated fats with unsaturated fats can improve blood cholesterol and reduce the risk of heart disease.

Types of unsaturated fats

Monounsaturated fats: Have one double bond in the fatty acid chain.

Sources: Olive oil, avocados, and nuts like almonds and peanuts.

Polyunsaturated fats: Have multiple double bonds.

Sources: Fatty fish, and plant-based oils such as soybean, corn, and sunflower oil.

This category includes essential omega-3 and omega-6 fats, which the body cannot produce on its own and must get from food.

Health benefits

Improve blood cholesterol: They help maintain healthy levels of "good" HDL cholesterol while lowering "bad" LDL cholesterol.

Reduce heart disease risk: Replacing saturated fats with unsaturated fats is a key dietary change for lowering the risk of cardiovascular diseases, such as coronary artery disease.

Reduce inflammation and stabilize heart rhythms: They are beneficial for heart health and play a number of other positive roles.

Food sources

Avocados

Fish: Salmon, mackerel, herring, sardines, and trout

Nuts: Walnuts, almonds, and peanuts

Seeds: Flaxseeds, chia seeds, and sunflower seeds

Vegetable oils: Olive oil, canola oil, soybean oil, and sunflower oil

Other: Tofu and soft margarine