In 2006, heart disease accounted for more than one of every four deaths in the U.S., making it the leading cause of death for almost every racial and ethnic group. According to the Centers for Disease Control and Prevention, poor diet is one of the major risk factors for heart disease. Unsaturated fats can play an important role in a heart-healthy diet that lowers your chance of developing heart disease.
Identification
Dietary fats are categorized by their number of hydrogen bonds. Saturated fats are those in which hydrogen ions have attached to every available carbon atom, while unsaturated fats have at least one place where hydrogen can be added to the molecules. Saturated fats tend to be solid at room temperature, while unsaturated fats are typically liquid.
Types
The American Heart Association identifies three types of unsaturated fats that influence heart health. Polyunsaturated fats have multiple carbon atoms available for bonding and come from plant oils such as safflower, soy, corn, sunflower and sesame. Nuts and seeds are also rich in polyunsaturated fats. Monounsaturated fats have one double carbon bond and are found in olive, canola and peanut oil as well as in avocados. Trans fats are found in some meats, but are also produced when hydrogen is added to vegetable oil to make it more solid. Commercial fried and baked foods are generally high in trans fats.
Effects
Polyunsaturated fats help your body remove newly formed cholesterol, lowering your total cholesterol and subsequent risk of heart disease. Monounsaturated fats can reduce blood cholesterol as long as your diet is low in saturated fat, says the American Heart Association. Trans fats, on the other hand, elevate your total cholesterol as well as your low-density lipoprotein, or bad cholesterol.
Expert Insight
The National Heart, Lung and Blood Institute established a therapeutic lifestyle changes, or TLC diet, designed to lower blood cholesterol and promote heart health. These guidelines recommend between 25 and 25 percent of your daily calories should come from fat, with saturated fat making up less than 7 percent of those calories and trans fats comprising less than 1 percent. The rest of your fat intake should be from monounsaturated and polyunsaturated fats.
Tips
When choosing fats and oils for home cooking, visit the Cleveland Clinic website for a helpful listing of cooking oils with their smoking points and the percentage of unsaturated fat in each product.
Warnings
Although unsaturated fats are a key part of a heart-healthy diet, it's important to exercise moderation. Fats contain more than twice the number of calories that protein and carbohydrates do, states the American Heart Association.
