Polyunsaturated fats are saturated fats that have more than one double-bonded carbon per molecule. They are physically distinct from saturated fats, because they usually remain liquid at room temperature and when chilled. When consumed in moderation, polyunsaturated fats are more healthful than other lipids, such as saturated fats and trans fats. Moreover, they can lower cholesterol levels and reduce the risk for heart disease. Omega-3 fatty acids are a type of polyunsaturated fat.
Vegetable Oils
Although they also contain significant amounts of other types of fat, vegetable oils contain polyunsaturated fats. Accordingly, when applied in moderation, these oils can actually improve the nutrition of foods to which you add them. Vegetable oils that contain polyunsaturated fats include safflower oil, sunflower oil, soybean oil and corn oil.
Fish
Fish famously contains polyunsaturated oils, particularly omega-3 fatty acids. The fish highest in polyunsaturated fats are fatty, cold water fish, such as mackerel, salmon, sardines, tuna, trout and herring. This renders fish particularly healthy, because they are some of the only foods that has a fat content exclusively comprised of polyunsaturated oil. Fish are also an excellent source of vitamins, minerals and protein. The American Heart Association recommends at least two servings of fish per week. Benefits of omega-3 fatty acids include that they decrease triglycerides, reduce inflammation, boost immunity and diminish arthritis symptoms. Saltwater fish contain the most omega-3 fatty acids, according to MayoClinic.com.
Nuts and Seeds
In addition to other types of fat, some seeds and nuts also contain polyunsaturated oils. Examples include walnuts, flaxseed, peanuts, sesame seeds, pumpkin seeds and sunflower seeds. Flax seed and sunflower seeds contain the highest proportion of polyunsaturated fats. Prepared derivatives of these foods, such as peanut butter and sesame seed butter, also contain polyunsaturated fats, but they often contain hydrogenated oils, as well, to maintain consistency. Therefore, to garner the most benefit from these foods, choose those that do not contain hydrogenated oils and require mixing.
References
- MayClinic: Dietary Fats: Know Which Types to Choose
- MedlinePlus: Fat
- MayoClinic: Omega-2 in Fish: How Eating Fish Helps Your Heart
- American Hearth Association: Fish and Omega-3 Fatty Acids
- "Tree Nuts and Peanuts as Components of Healthy Diet"; Janet C. King, Jeffrey Blumberg, Linda Ingwersen, Mazda Jenab and Katherine L. Tucker; The Journal of Nutrition; September 2008
- University of Maryland Medican Center: Omega-3 Fatty Acids
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