The Fats Worth Adding: Unsaturated Fats and Your Heart - by Julia Zumpano, RD

When it comes to dietary fat, the conversation often focuses on what we should limit. But as a cardiac dietitian, I think it is just as important to talk about what we should include.

Unsaturated fats are an important part of a heart-healthy eating pattern. They are found in many of the foods we want to eat regularly, including olive oil, avocados, nuts, seeds, and fish.

There are two main types of unsaturated fats: monounsaturated fats and polyunsaturated fats.

Monounsaturated fats

Monounsaturated fats are found in foods such as:

• Extra-virgin olive oil

• Avocados

• Almonds, peanuts, pistachios, and other nuts

• Natural nut butters

• Seeds

Extra-virgin olive oil is a staple of Mediterranean-style eating and an easy way to add unsaturated fat to your meals. Try using it as a salad dressing, drizzling it over vegetables or grains, or incorporating it into your cooking.

Polyunsaturated fats

Polyunsaturated fats include omega-3 and omega-6 fatty acids. Some of these fatty acids are essential, meaning our bodies cannot make them and we need to obtain them from food.

Good sources include:

• Fatty fish such as salmon, sardines, trout, and tuna

• Walnuts

• Chia seeds and ground flaxseeds

• Soy foods such as edamame and tofu

• Plant oils such as canola, sunflower, and corn oil

Omega-3 fatty acids are especially well known for their role in heart health. Including fish regularly is one simple way to increase your intake of these important fats.

Think about what you can add

One of my favorite ways to talk about heart-healthy eating is to focus on what you can add rather than what you need to take away.

• Add a handful of walnuts to your oatmeal or yogurt.

• Slice avocado onto your sandwich or salad.

• Use an olive-oil-based dressing on your salad or drizzle over cooked vegetables.

• Add salmon to your weekly meal rotation.

• Sprinkle ground flaxseed into a smoothie.

• Make chia seed pudding as a healthy treat.

You don't need large amounts. Fats are calorie-dense, so a little can go a long way. The goal is simply to make foods rich in unsaturated fats a regular part of your overall eating pattern.

The Bottom Line

Heart health isn't about one food or one nutrient. It's about the overall pattern of foods you eat consistently over time.

Small changes in the foods you choose regularly can add up to a heart-healthy pattern over time.

If you're an onlyone™ Heart subscriber, join me for our monthly live Q&A on Zoom. It's included with your subscription, and you can bring your questions about heart-healthy eating, including how to work more of these fats into your own meals.

References

1. Lichtenstein AH, Khera A, Anderson CAM, et al. 2026 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation. Published online March 31, 2026. doi:10.1161/CIR.0000000000001435. (professional.heart.org)

2. American Heart Association. Fats in Foods. Updated January 9, 2026. (www.heart.org)

3. American Heart Association. The American Heart Association Diet and Lifestyle Recommendations. (www.heart.org)

4. American Heart Association. The Facts on Fats. (www.heart.org)