In part one I explained the importance of unsaturated fats. You`ve learned that the monounsaturated and polyunsaturated fats you consume through the food carry many health benefits. They are essential for your diet because they make you:

  • Happier by fighting depression and improving your memory.
  • Healthier by keeping your heart, bones, and skin healthy, decreasing inflammation, preventing cancer and diabetes, regulating the cholesterol in your body, etc.

In the first part of this blog post, you got familiar with the first five top unsaturated fats recommended by nutritionists. Now keep reading for the other five which you should include in your diet.

6. Flaxseed

Flaxseeds are one of the most nutritious and healthiest seeds on the planet. They are full of polyunsaturated fat. Just like the sardines, they also contain omega-3 fatty acids as well as Vitamins B6, mineral Magnesium, Phosphorus. etc.

These seeds are also full of dietary fiber, so they make you feel fuller. They also help digestion and are an excellent metabolism booster, as well as weight loss friendly food.  

Find out more about flaxseed in 5 Good Fats You Should Include In Your Healthy Fats List.

7. Olives

olives and cheese

Aren`t olives and cheese a great combination? These fruits are one of the healthiest but also the tastiest appetizers. People started eating olives thousands of years ago, as well as used them in medicine. They are high in monounsaturated fat, and Vitamin E. Olives also contain Calcium, Iron, Copper and other minerals and vitamins. They are rich in antioxidants and anti-inflammatory nutrients – some of which are unique to olives themselves. This super food should be ranking high on your healthy foods list.

8. Almonds

Almonds are another healthy and tasty snack. They are rich in monounsaturated fats, fiber, and protein. Other nutrients almonds contain are Calcium, Magnesium, Iron, Phosphorus, Zinc, Riboflavin, and Vitamins A, E.

Almonds are very beneficial for our health. They are also highly effective when it comes to shedding weight. They are hunger-fighters, and they make you feel full because of their structure. Many studies show that women who eat almonds are skinnier than the others who don`t. Therefore, include almonds into your diet to easily get rid of your extra pounds.

9. Salmon

salmon fish

Salmon together with sardines and tuna belong to the group of the most nutritious foods in the world. It contains monounsaturated, polyunsaturated and saturated fats. When you eat salmon, you also take in many minerals and vitamins such as omega-3 fatty acids, B and D vitamins, Potassium, Selenium, etc.

Since it is classified as an oily fish, you should consume it in moderation no more than two 3.5-ounce servings per week. It is recommended not to fry it because you will only add extra calories. Instead, you can bake it or broil or grill it. And, always choose fresh salmon because it is better than the frozen or smoked one.

10. Avocado


Avocados are also high in monounsaturated fat and fiber. They are much healthier than the other fruits high in carbohydrates. This delightful food is very nutritious containing Iron, Magnesium, Vitamins K, E, C, B6, etc.

Avocados are excellent for smoothies, to combine them with eggs for your breakfast, in salads, etc. They also contain proteins and are a great choice for vegetarians. Avocados are weight loss friendly, so they should definitely be on your food list.

You can read more about avocados in our 7 Nutritious High-Fat Foods That Are Actually Healthy.

To Conclude

Fats are undoubtedly one of the most important nutrients that we need to consume to stay healthy. Without fats, we can`t fight some diseases, and we lack energy. Your daily food intake should always consist of about 30% fats. Thus, monounsaturated and polyunsaturated fats should make most of this percent.

And no, unsaturated fats are not responsible for your weight gain. They are full of fiber and protein, which makes them weight loss friendly. So, you can enjoy eating unsaturated fats without fear of gaining pounds.

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