7 Top-Notch Sources of Unsaturated Fats

Sharon Moore October 29, 2014

Fats – we all try to avoid it. But don’t you know that there are certain types of fats that are actually good for you and could actually help you lose weight?

Don’t get it wrong – your body needs fats, but only in a little amount. Fats are a good source of energy, helps you absorb some nutrients (particularly vitamins A, D, E and K), and it even keeps you warm. You also need fat to keep your skin and hair healthy. The fats your body gets from your food gives your body essential fatty acids called linoleic and linolenic acid. They are called "essential" because your body cannot make them itself, or work without them

There are two kinds of fats however – the good fats and the bad. The bad fats are those that are made from saturated acids. These fats can be found in animal products and some vegetable oils. Unsaturated fats raise bad cholesterol levels, which in turn, increases your risk of heart disease. Another type of harmful fats is the so-called Trans fatty acids which are formed when vegetable oil hardens in a process called hydrogenation. Hydrogenated fats, or "trans fats," are often used to keep some foods fresh for a long time.

The good fats – unsaturated fats – include monounsaturated and polyunsaturated fats. Polyunsaturated fats include the famed omega 3 and omega 6 fats, both considered essential fatty acids, because our bodies can’t make them on its own. Polyunsaturated fats can help lower total cholesterol, while monounsaturated fats can raise "good" cholesterol, or HDL, and lower "bad" cholesterol, or LDL.

So where can you find these unsaturated fats? Surprisingly, these can be found in many fruits and vegetables. Below are among the best sources of good fats:

Almonds

Just about any nut can be a good source of healthy fats but almonds happen to be the lowest in calories. One ounce, or about 23 whole almonds, contains just over 14 grams of fat, including nearly 9 grams monounsaturated and about 3.5 polyunsaturated.

Flax (And Other Seeds)

One tablespoon of whole flaxseed – tiny seeds with nut-like flavour – contains just over 4 grams of fat, including nearly 1 gram monounsaturated and almost 3 grams polyunsaturated. Add them to your oatmeal or yoghurt for added texture and flavour. Other seeds like little pumpkin seeds, sunflower seeds, and sesame seeds pack a big punch. They have "good" fats that can lower cholesterol.

Fish

Salmon is a great source of unsaturated fatty acids, but other fatty fish are good as well, such as mackerel, sardines and tuna.

Olives (And Olive Oil)

10 large olives contain 5 grams of fat, 3.5 of which are monounsaturated and .4 of which are polyunsaturated. Not an olive fan? The oil is an even more concentrated source of healthy fats. A single tablespoon contains over 13 grams of fat, nearly 10 of which are monounsaturated and about 1.5 are polyunsaturated.

Eggs

One large, whole egg has almost 5 grams of fat, including roughly 2 grams monounsaturated and about 1 polyunsaturated.

Avocado

Half of an avocado contains nearly 15 grams of fat total, and almost 10 of those are monounsaturated (2 grams are polyunsaturated). So the next time you prepare some homemade tacos, make sure you have guacamole too.

Dark Green Veggies

Dark green veggies like spinach, kale, and Brussels sprouts offer some omega 3s. Because our bodies can’t make these good fats, you have to get them from food. Aim for 2-3 cups of vegetables every day. Include fish in your diet, too, since fish have a different kind of omega-3 fat that you need. Plants only offer a fraction of the omega-3s that fish do.