Unsaturated fats come from plant oils (olive, canola, sunflower), nuts, seeds, avocados, and fatty fish. They stay liquid at room temperature. Monounsaturated and polyunsaturated fats are the two main kinds. Polyunsaturated fats include omega-6 and omega-3, which are essential because your body cannot make them.
Swapping saturated fats for unsaturated ones may help keep cholesterol levels within a normal range. These fats also help you absorb fat-soluble vitamins A, D, E, and K. Since unsaturated fats are calorie-dense, keep portions in check.
Common supplements include fish oil capsules, algal oil, and flaxseed oil. Take them with a meal to improve absorption and avoid stomach upset. High-dose omega-3 supplements can thin your blood slightly, so check with your doctor before surgery or if you take blood-thinning medications.