What is Unsaturated Fat?

Unsaturated fat is a kind of fat that is considered healthy for the body, since it can lower the risk of heart disease. This kind of fat is liquid at room temperature, and it is good for the body because it regulates the level of cholesterol in the blood, makes heart rhythms more stable and reduces inflammation in the body. It gets its name because the molecules that make up this type of fat contain one or more double or triple bonds between the atoms. Find out more about unsaturated fats in this article. 

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Types of Unsaturated Fats

Unsaturated fats are evident in animal and some plant sources. Furthermore, at room temperature these fats are liquid. There are two types of unsaturated fats: monounsaturated fats and polyunsaturated fats.

  • Polyunsaturated Fat

Polyunsaturated fats consist of more than single double bonds. It is also considered a source of Omega-3 and Omega-6 fatty acids, which are essential for both proper function and cell growth. Unsaturated fat examples under polyunsaturated foods are:

  • Monounsaturated Fat 

Chia seeds

Pumpkin seeds

Soybean oil



Monounsaturated fats consist of only a single double bond. It plays a key role in keeping cells healthy and fit in humans. Unsaturated fat examples under monounsaturated fat are:

  • Avocadoes

  • Cashews

  • Peanuts

  • Sesame seeds

  • Peanut butter


How do Unsaturated Fats Affect Your Health?

When unsaturated fats replace saturated fats, it helps in reducing the level of blood cholesterol and even decreases the risk of having heart disease. For instance, extra virgin oil, along with monounsaturated fat in addition to its vast range of other extra protective factors, creates a staple diet of the Mediterranean style. This kind of diet reduces many risks of particular cancers and heart disease as well. Therefore, it becomes essential for one to have an adequate amount of food containing unsaturated fatty acids in their daily diet.

Are Unsaturated Fat Foods Healthy?

Unsaturated fat is considered to be the most healthful fat that is consumed by humans. Hence, they are mostly considered as good fats, in other words, there are some health advantages associated with the moderated consumption of unsaturated fatty acids. Fatty acids play a crucial role in the functioning of the human body. When the glucose is not present in sufficient amounts to provide sufficient energy to cells then fatty acids of your body are used.

Benefits of Unsaturated Fats

Unsaturated fat is considered a crucial part of a healthy diet. Moderated diet of unsaturated fats are beneficial in the following ways:

  • Consumption of unsaturated fat helps decrease the level of cholesterol.

  • Its consumption also helps in decreasing the danger of heart disease.

  • Fatty acids are also helpful when insufficient amounts of glucose are present in your body.

  • It even eases inflammation.

Foods that Contain Unsaturated Fat

Several benefits are associated with adding unsaturated fats to your diet. The food sources that contain unsaturated fats are:

Unsaturated Fat Examples

Type of the Unsaturated Fat



Monounsaturated fat

  • Peanut oil

  • Olive oil

  • Avocado oil and avocado

  • Most nuts

  • Panola oil and olive/ Panola oil spreads


  • Lowers the risk of stroke and heart disease

  • Improves your blood cholesterol

  • Extra virgin olive oil contains components that also reduce blood pressure and inflammation

Polyunsaturated fat:

Omega-3 fats

  • Walnuts

  • Linseeds (flaxseed)

  • Some eggs

  • Legumes, like haricot beans or kidney

  • Grass-fed meats

  • Fishes, including mackerel, herring, sardines, trout, salmon, but every Australian seafood could be categorized as a fine source of omega-3s

  • Reduces the risk of type 2 diabetes

  • Lowers the risk of heart diseases

  • Helps to prevent arrhythmia (abnormal heart rhythm)

  • Benefits conditions like rheumatoid arthritis

Polyunsaturated fat:

Omega-6 fats

  • Sesame seeds and oil

  • Soybean oil

  • Safflower oil

  • Sunflower seeds and oil

  • Rice bran oil

  • Corn (maize) oil

  • Spreads labeled polyunsaturated

  • Improves your blood cholesterol

  • Lowers the risk of heart diseases

  • When it is substituted for food that is high in saturated fats

 Unsaturated Fat as Part of a Healthy Diet

Getting an accurate amount of fat is always insisted as unsaturated fatty acids help you in keeping your heart and health in a better shape. Mostly the doctors suggest swapping saturated fats with unsaturated ones if you have problems with your cholesterol level. Unsaturated fats are mostly liquid at room temperature. Some of the unsaturated fat foods include oils from various vegetables, nuts, and seeds (for instance, rapeseed, olive, and corn oil, also oily fish like pilchards, etc. are the best source of unsaturated fat).


You might wonder what is unsaturated fat, its benefits, and examples of food that are a source of unsaturated fats. Since everyone requires some fats in their diets, you must keep an account of what you should have in more quantity and what you should keep in control. Especially if you are having any health issues then concerning your doctor regarding your diet chart is the best choice. And, while you take care of the health issues, it is needless to say that getting a health insurance plan becomes essential, so you can manage the expenses without any worry. 

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FAQs related to Unsaturated Fats

  • ✔️Is omega-3 and omega-6 saturated fat or unsaturated fat?

    Omega-3 and omega-6 fall under unsaturated fat.

  • ✔️How much fat can I consume?

    You should at least consume enough so that you can have about a third of the energy which you get from the fat you consume. That is approximately 90g for men and 70g for women. As fats are quite highly energized and can easily make you gain more weight, you should ensure you are not having more fat. Hence, you must carefully look into your diet chart, before having any kind of fatty foods. 

  • ✔️How can I make sure how much quantity of saturated and unsaturated fat is present in the food I buy?

    You can just check the labels on the packets to verify how much quantity of saturated and unsaturated fat is present in the food. Some of them are color-coded which is more helpful for the customers to make a quick search. 

  • ✔️Which fat is more preferable: saturated fat or unsaturated fat?

    Unsaturated fat is always more suggested than saturated fat as the benefits of unsaturated fat are more than saturated fat. 

  • ✔️Are all cheeses high in monounsaturated fat?

    All types of cheese are high in fat. However, not all of them contain high monounsaturated fat. Some of the examples of cheese that contain high monounsaturated fat are:

    • Gruyere

    • Anejo

    • Cheddar

    • Colby

    • Fontina

    • Monterey

    • Roquefort

    • Muenster