What Are The Benefits Of Unsaturated Fats In A Diet?

Unsaturated fats, which include monounsaturated and polyunsaturated fats, have the reputation of being healthier than saturated fats. An unsaturated fat, or fatty acid, is liquid at room temperature; examples include olive, sunflower, avocado or walnut oil. Diets high in saturated fats, such as meat and dairy fats, are linked to medical problems including high cholesterol and heart disease, the Mayo Clinic reports. Unsaturated fats can help protect you from these conditions and others.

Lower Cholesterol Levels

Unsaturated fats help to lower total blood cholesterol as well as levels of low-density lipoprotein or LDL, which is also known as "bad" cholesterol, according to the Mayo Clinic. Some unsaturated fats --- omega-3 essential fatty acids from fatty fish and walnuts, for example --- also increase the levels of high-density lipoprotein or HDL cholesterol, also called "good" cholesterol, and decrease other blood lipids called triglycerides.

Cardiovascular Health

By lowering bad cholesterol levels and triglycerides in your blood, unsaturated fats protect your cardiovascular system from a variety of conditions. They protect you from heart disease, heart arrhythmias and high blood pressure, the Mayo Clinic explains. Unsaturated fats from fish also help to prevent and treat atherosclerosis --- a condition in which arteries narrow and harden --- by limiting the build-up of plaque and blood clots in the arteries, the University of Maryland Medical Center adds.

Arthritis Relief

This autoimmune condition causes inflammation, swelling and stiffness in the joints, among other symptoms. The University of Maryland Medical Center points out that several small studies have shown that omega-3 fatty acids in fish oil can provide relief from rheumatoid arthritis. They are able to reduce joint pain and morning stiffness, and can reduce the dependency on non-steroidal anti-inflammatory drugs such as ibuprofen. The omega-3s may also relieve joint pain and stiffness caused by osteoarthritis, increase grip strength and walking pace.

Allergy Relief

Another form of unsaturated fats called omega-6 fatty acids have been used in traditional folk medicine for treating allergies. One type, gamma-linolenic acid, is lower in the breast milk and blood of women and children who are susceptible to allergies. However, the University of Maryland Medical Center points out that more studies are needed to confirm the benefits of GLA for treating allergies, and recommend taking it only under medical supervision.

Skin Health

Unsaturated fats may also benefit your skin. Both omega-3 and omega-6 fatty acids have anti-inflammatory properties and provide relief for conditions such as skin rashes caused by sun exposure, psoriasis and eczema. In a 2009 study published in the "British Journal of Nutrition," flaxseed oil supplements were able to reduce skin redness and improve skin hydration, scaling and roughness.