Different kinds of dietary fat affect your body in different ways. Saturated and trans fats are unhealthy because they increase your risk of heart disease. However, unsaturated fats, which include monounsaturated and polyunsaturated fats, may have some health benefits. According to the Linus Pauling Institute Micronutrient Information Center, omega-6 and omega-3 fatty acids are essential in the diet because your body cannot synthesize them. By choosing the right foods, you may be able to increase your intake of polyunsaturated fat and reduce your consumption of bad fats.
Nuts And Seeds
Nuts and seeds such as peanuts, pecans, Brazil nuts and sunflower seeds are high in polyunsaturated fat. Omega-6 fatty acids may be healthy for your heart if you eat them instead of saturated fats. Brazil nuts and sunflower seeds provide about 6 to 10g omega-6 fats per 1oz. serving. Walnuts are especially high in the heart healthy alpha-linolenic acid, an omega-3 fatty acid, and the Linus Pauling Institute Micronutrient Information Center says that an ounce of walnuts contains 2.6g of this fat. Nuts supply vitamin E and dietary fiber, and the 2005 Dietary Guidelines from the US Department of Health and Human Services state that 1oz. almonds provides 3.3g dietary fiber and 7.3 IU vitamin E, or about half of the amount a healthy adult should get in a day.
Fatty Fish
Among the polyunsaturated fats, omega-3 fatty acids may have the most significant effects on your heart health. According to the Linus Pauling Institute Micronutrient Information Center, fatty fish and fish oils provide the long-chain omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaneoic acid (EPA), which may lower blood triglyceride levels and reduce the risk for heart attacks and stroke. The recommendation for an average adult is to get at least 1.1 to 1.6g omega-3 fats per day. However, your requirement for omega-3 fatty acids increases if you eat more of other types of fats. The American Heart Association recommends eating two servings of fatty fish per week. Appropriate choices include salmon, mackerel, tuna and oysters. A 3-oz serving of herring supplies nearly 2g EPA and DHA.
Oils
Oils get all of their calories from fat, and most plant oils such as sunflower, safflower and canola are high in polyunsaturated fat and low in unhealthy saturated fat. The American Heart Association states that polyunsaturated fats are liquid oils at room temperature and in the refrigerator, unlike saturated fats which are mainly solids. If you are choosing an oil for its high amount of polyunsaturated fats, remember that some plant oils such as palm and coconut oils are high in saturated fat. Also, pure soybean and vegetable oils are naturally free from dangerous trans fats, but partially hydrogenated oils in processed foods like snack crackers and cakes contain trans fats.
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