Foods That Give You Omega-9

Omega-3s get most of the attention for their heart health benefits, but omega-9 fatty acids are another type of fat present in many types of food. Omega-9s are a type of unsaturated fats, which are healthier than saturated fats found in foods like butter and lard. This type of oil may boost heart health, help maintain blood sugar and improve your immune system function. Replacing saturated fats with healthier unsaturated versions is a way to improve your health.

Nuts

You may already know the nutritional value that nuts have in terms of protein, fiber and unsaturated fats. Certain varieties of nuts are nutritious sources of omega-9 fatty acids, and adding them to your diet may help you improve your overall health. Macadamia nuts are one nut source of omega-9s, and a handful a day can help you increase your intake of this valuable unsaturated fat. Almonds, cashews and pecans are additional nut options that contain omega-9s.

Olives and Olive Oil

Olive oil is one of the best oils you can include in your diet because it is low in saturated fat but supplies a healthy amount of unsaturated fat. Olive oil and olives also contain omega-9 fatty acids, which can help your body prevent the cholesterol from your food from sticking to the walls of your arteries, Dr. Robert C. Atkins notes in his book, "Dr. Atkins' Vita-Nutrient Solution: Nature's Answers to Drugs." Olive oil is a nutritious source of unsaturated fat and can be drizzled on foods or used to saute your food.

Avocados

A creamy avocado is the star of guacamole dip, but this nutritious food is also packed with healthy unsaturated fats. Avocados are a nutritious source of omega-9 fatty acids in the form of monounsaturated fats, which have nutritional value as well as protective benefits for your heart. Guacamole is one way to add this food to your diet, or slice an avocado onto a sandwich or add cubes to a tossed green salad or your favorite taco recipe.

Sesame Seeds

While not often eaten plain, sesame seeds are another food rich in omega-9s fatty acids and can be used to flavor the foods you already eat. Sesame seeds are high in monounsaturated fats, which may help you maintain a healthy cholesterol level. Sprinkle some sesame seeds onto grilled meats or dip chicken breasts in beaten egg, roll them in sesame seeds and bake. Sesame seeds also complement the taste of many Asian recipes, such as stir-fried vegetables or beef with broccoli.