1. Vegetables. Vegetables that contain fats (with the exception of coconuts) are good sources of unsaturated fats. Avocados and olives are two good examples. Avocados also provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-Vitamins and folic acid.
2. Vegetable Spreads. Vegetable spreads can be used as substitutes for butter and margarine. They're made from vegetables oils which have some positive health effects,
3. Oils. Olive and canola oils are rich in unsaturated fats. They are great substitutes to use for butter while cooking and add their own unique flavor to foods.
4. Nuts. Nuts contain high amounts of monounsaturated fats which have been shown to protect against cardiovascular disease. Nuts are a great source of food for snacking which will help you make it in between meals without indulging in junk food. Peanut butter also contains healthy fats.
5. Fish. Fish are rich in unsaturated fats. They also contain omega 3 fatty acids which are heart healthy.
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