Monounsaturated Fat

This type of fat is found in avocados, canola oil, nuts, olives and olive oil, and seeds. Eating food that has more monounsaturated fat (or healthy fat) instead of saturated fat (like butter) may help lower cholesterol and reduce heart disease risk. However, monounsaturated fat has the same number of calories as other types of fat and may contribute to weight gain if you eat too much of it.