To increase your intake of unsaturated fats, try replacing other fatty foods with these 5 items: Olive oil is full of healthy unsaturated fats. 1 Tbsp. of oil has almost 12 grams of unsaturated fat and only 2 grams of the saturated stuff.In addition, olive oil provides a heart-friendly dose of both omega-3 and omega-6 fatty acids. Mix it with vinegar to create salad dressings and use it to cook meat or veggies.vocados are full of unsaturated fats and low in saturated fat. Their smooth creamy texture makes them a great sandwich replacement for mayonnaise or cheese. For parties, mash avocados together with a small amount of onion, garlic, tomato, cilantro and lime juice to make a crowd-pleasing guacamole.