Fat, once considered the culprit for America's burgeoning weight problem, has recently had a popularity resurgence--as long as it's the right kind of fat. While all fats, including unsaturated, monounsaturated and polyunsaturated fats serve as an energy dense source of calories, with nine calories per gram, polyunsaturated fats have a positive effect on your cholesterol levels and your risk of heart disease, while saturated fats can raise your risk by increasing cholesterol levels. Choose foods high in polyunsaturated fats for better health.
Fish
Large cold-water fatty fish contain large amounts of polyunsaturated fats known as omega-3 fatty acids. Large fish especially high in omega-3 fatty acids include halibut, herring, mackerel, salmon, tuna and trout while small fish high in this nutrient include sardines and anchovies. Big fish that eat little fish high in omega-3 fatty acids have higher levels of omega-3 themselves. In general, fish from cold-water sources, such as the ocean, have higher oil content than fish from warmer water, such as lakes. Wild fish tend to have higher levels of omega-3 fatty acid than farm-grown fish because they eat other fish high in omega-3s. The fats in farm fish are more likely to be saturated fats. On the other hand, farm-grown fish may have less pesticide exposure but more exposure to growth hormones and antibiotics, author and pediatrician Dr. William Sears explains on his website.
Vegetable Oil
A number of vegetable oils can benefit your cholesterol levels due to their high polyunsaturated fat content, although oils, like other foods, contain a mixture of polyunsaturated and saturated fats. Corn, soybean, sunflower, safflower and flaxseed all contain large amounts of polyunsaturated oils, but the amounts vary from one to another. Safflower oil, for example, contains 74 percent polyunsaturated, 12 percent monounsaturated and 9 percent saturated fat, while canola oil contain 29 percent polyunsaturated fat, 58 percent monounsaturated fat and 7 percent saturated fat.
Even shortening, which contains trans fats, the worst type of fat for your cholesterol levels and for increasing your risk of heart disease, contains 29 percent polyunsaturated fats, but you get 18 percent trans fats along with the benefit, making it a bad choice. Choose fats with the highest polyunsaturated percentage.
Nuts
Walnuts pack the most punch when it comes to polyunsaturated fats, with pecans and pine nuts the next highest source. Other nuts most often contain monounsaturated fats, still far better for your cholesterol levels than saturated fats.
References
- Ask Dr. Sears: Fish: A Nutritious Family Food
- Harvard School of Public Health: What Type of Fat Is It?
- Merck Manuals Online Medical Library: Overview of Nutrition
- Help Guide: Dietary Fats
- Centers for Disease Control and Prevention: Polyunsaturated Fats and Monounsaturated Fats
- Diet and Fitness Today: Nuts High in Polyunsaturated Fat
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