For good health, the majority of the fats that you eat should be monounsaturated or polyunsaturated. From a chemical standpoint, polyunsaturated fats are simply fat molecules that have more than one unsaturated carbon bond in the molecule, this is also called a double bond. Oils that contain polyunsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is an example of a type of oil that contains polyunsaturated fats. Polyunsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke.
Oils rich in polyunsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most Americans need more of. You must get essential fats through food. Omega-6 and omega-3 fatty acids are important for many functions in the body. While, all fats provide 9 calories per gram, monounsaturated fats and polyunsaturated fats can have a positive effect on your health, when eaten in moderation.
The bad fats — saturated fats and trans fats — can negatively affect your health. Foods high in polyunsaturated fat include a number of plant-based oils, including:. Other sources include some nuts and seeds such as walnuts and sunflower seeds, tofu and soybeans. The American Heart Association also recommends eating tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. Unsaturated fats are collectively referred to as "healthy fats.
Monounsaturated fats have only one carbon-to-carbon double bond in their molecular structure. They help lower bad LDL cholesterol levels and help in maintaining the overall health of cells. Several healthy foods contain monounsaturated fats, including:. Polyunsaturated fats have more than one double bond in their carbon structure. Much like monounsaturated fats, polyunsaturated fats can help lower unhealthy LDL cholesterol.
Polyunsaturated fats are essential for your body's functions, including building cell membranes and blood clotting. Your body can't make polyunsaturated fats, so you have to get them from food. There are two main types of polyunsaturated fats—omega-3 and omega-6 fatty acids. Your body needs both of these for brain function and cell growth. Foods high in polyunsaturated fats include:. Monounsaturated fats and polyunsaturated fats can both help you lower your LDL cholesterol.
Monosaturated fats are in avocados and olive oil while polyunsaturated fats can be found in corn oil and walnuts. A certain type of polyunsaturated fat, omega-3 fat, has been studied regarding its effects on heart health. Research shows omega-3 fats can lower triglyceride levels and slightly increase HDL good cholesterol levels. A study found eating fish high in omega-3 fatty acids at least twice a week significantly decreases blood triglyceride levels.
Omega-3 fats in fish have also been found to lower your risk of abnormal heart rhythms, which can lead to sudden death. The following foods contain this specific type of polyunsaturated fat:. The American Heart Association recommends eating two 3. Omega-3 fats are a type of polyunsaturated fat found in foods like salmon and flax seeds.
Research shows they help decrease triglyceride levels and lower your risk of abnormal heart rhythms. Both monounsaturated fats and polyunsaturated fats have heart-healthy benefits including decreasing inflammation and improving cholesterol. They've been found to decrease cardiovascular disease when they replace saturated fat in your diet. You may tend to think of fats as being bad for you. However, your body needs some of the fat that we get from food, particularly healthy fats like unsaturated fats.
While the jury is still out on saturated fats, most doctors still recommend replacing them with unsaturated fats when possible. Your physician or dietitian can help answer your questions about the types of fats to include in your diet. Looking to start a diet to better manage your cholesterol? Changing lifelong eating habits can be scary at first, but our guide will make it easier. Saturated fatty acids and risk of coronary heart disease: modulation by replacement nutrients.
Curr Atheroscler Rep. Snack foods, such as chips and crackers. Some margarine and salad dressings. Foods made with shortening and partially hydrogenated oils.
Unsaturated fat Unsaturated fat is liquid at room temperature. Monounsaturated fat: This fat is in avocado, nuts, and vegetable oils, such as canola, olive, and peanut oils. Eating foods that are high in monounsaturated fats may help lower your "bad" LDL cholesterol. Monounsaturated fats may also keep "good" HDL cholesterol levels high. But eating more unsaturated fat without cutting back on saturated fat may not lower your cholesterol. Polyunsaturated fat: This type of fat is mainly in vegetable oils such as safflower, sunflower, sesame, soybean, and corn oils.
Polyunsaturated fat is also the main fat found in seafood. Eating polyunsaturated fat in place of saturated fat may lower LDL cholesterol. The two types of polyunsaturated fats are omega-3 and omega-6 fatty acids.
Omega-3 fatty acids are found in foods from plants like soybean oil, canola oil, walnuts, and flaxseed. A healthy diet includes 8 ounces or more of these types of fish a week, averaging mg a day of these omega-3 fatty acids. Total fat Total fat includes saturated, polyunsaturated, monounsaturated, and trans fat.
References Citations U. Department of Health and Human Services, U. Department of Agriculture Accessed January 12, Dietary Guidelines for Americans, , 7th ed. Washington, DC: U.
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