Unsaturated fats are the healthy fats that stay liquid at room temperature. They’re found in: vegetable oils (olive, rapeseed, sunflower) avocados, nuts, seeds, fatty fish like salmon or mackerel.
How much per day?
You don’t need a lot — just replace some saturated fats with these healthier options. A little goes a long way.
Try including:
- 1 tbsp of olive oil (for cooking or dressing)
- a handful of nuts (20–30 g)
- ¼ to ½ avocado
- a few whole olives
- 1–2 portions of oily fish per week (like salmon or mackerel)
These fats help absorb vitamins, support heart health, and keep you full longer.
Why it matters
Unsaturated fats help:
- reduce “bad” cholesterol
- support heart and brain health
- absorb fat-soluble vitamins like A, D, E, and K
Add healthy fats easily
Sprinkle pumpkin seeds or nuts into your meals — soups, salads, breakfast bowls.