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Unsaturated fats contain one or more double or triple bonds between the molecules. These fats are liquid at room temperature in oil form. They also occur in solid foods.
This group breaks down further into two categories, called monounsaturated fats and polyunsaturated fats.
Dietary sources of unsaturated fats include:
• avocados and avocado oil
• olives and olive oil
• peanut butter and peanut oil
• vegetable oils, such as sunflower, corn, or canola
• fatty fish, such as salmon and mackerel
• nuts and seeds, such as almonds, peanuts, cashews, and sesame seeds
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• Unsaturated fats can help boost good cholesterol and lower bad cholesterol in your blood, which can lower your risk of heart disease or stroke, explains Taylor. They also work to maintain your body’s cells and brain health, and certain fats even fight inflammation.
eyond that, unsaturated fats play an essential role in:
• Fueling your body
• Supporting cell growth
• Protecting your organs
• Promote nutrient absorption
• Producing important hormones

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