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Unsaturated fats, which include monounsaturated and polyunsaturated, are healthier types of fats. Monounsaturated fats are thought to improve levels of cholesterol and insulin and help control blood sugar. Sources include olive oil, oils derived from ground nuts, and avocados. Polyunsaturated fats are from sources including soybean oil and fatty cold water fish, they are rich in omega-3 fatty acids, which research suggests thwart heart disease and diabetes.