Foods contain two types of unsaturated fats: polyunsaturated fats and monounsaturated fats. These fats can help improve blood cholesterol levels and reduce inflammation. Some polyunsaturated fats—such as omega-3 fatty acids found in fish—may also help lower blood triglyceride levels (a type of fat in the blood).

Replace saturated fats with unsaturated fats in your diet. Good sources of polyunsaturated fats include vegetable oils (e.g., grapeseed, sunflower, safflower), walnuts, pumpkin seeds, sunflower seeds, flaxseeds, chia seeds, and fatty fish (e.g., salmon, trout, sardines, mackerel).

Monounsaturated fats are found in avocados, olives, olive oil, canola oil, almonds, almond butter, cashews, pecans, pistachios, peanuts, peanut butter, peanut oil, sunflower oil (a mix of mono- and polyunsaturated fats), and sesame oil.