Products whose fat is mostly unsaturated — oils, nuts, oily fish.
How much fat a product holds says nothing about its quality — crisps and salmon are both fatty. What matters is what the fat is made of: a product qualifies when fat supplies at least 40 % of its energy, saturated fatty acids are no more than a quarter of that fat, salt stays under 0.6 g per 100 g and sugars under 5 g per 100 g. Margarine, cream, mayonnaise, salted snacks and alcohol are excluded outright — their nutrition table sometimes looks respectable, but the product does not belong in a list of good food. Oils are held to a stricter rule: sunflower oil is left out for its very high omega-6 content, and of the rest only organic and extra virgin olive oils remain, because refining costs the antioxidants. What is left is nuts, seeds, oily fish, avocados and the best oils. The largest unsaturated share comes first.