Macronutrient

Unsaturated Fat

Unsaturated fats — from vegetable oils, nuts, seeds and oily fish — are the healthier fats and can help lower cholesterol when they replace saturated fat.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Unsaturated fats are dietary fats that are usually liquid at room temperature. They include monounsaturated and polyunsaturated fats, the latter including essential omega-3 and omega-6 fats.

What it does

They provide energy and essential fatty acids, and, when they replace saturated fat, can help lower "bad" LDL cholesterol and support heart health.

Good sources

Olive, rapeseed and sunflower oils, nuts and seeds, avocados, and oily fish such as salmon, mackerel and sardines (rich in omega-3).

Deficiency and who is at risk

The essential fatty acids within unsaturated fats are needed by the body, so a very low intake could, in theory, cause problems, though this is rare with a normal diet.

Balance

Can you have too much?

Unsaturated fats are healthier, but all fats are high in calories, so large amounts can still contribute to weight gain. They are best used to replace saturated fat rather than eaten in addition.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Unsaturated Fat: frequently asked questions

Are unsaturated fats good for cholesterol?

Yes. Replacing saturated fat with unsaturated fat — for instance using olive or rapeseed oil instead of butter — can help lower "bad" LDL cholesterol and support heart health.

What is the difference between monounsaturated and polyunsaturated fat?

Both are healthier unsaturated fats. Monounsaturated fats are found in olive oil, nuts and avocados; polyunsaturated fats include the essential omega-3 and omega-6 fats found in oily fish and some seeds and oils.

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Sources

Where this is drawn from

  • NHS — Eat well
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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