Polyunsaturated fats are a type of healthy fat the body needs to function properly. When intake of saturated and trans fats are replaced with polyunsaturated fats, brain function and heart health are improved, according to the American Heart Association. Polyunsaturated fats are found in a wide variety of foods, including fish such as salmon, and vegetable oils such as soybean and corn.
Definition
Polyunsaturated fats are fats that have more than one double bonded carbon, says the American Heart Association. These fats are liquid both at room temperature and when chilled. Polyunsaturated fats are considered healthy fats when used to replace saturated and trans fats in the diet. They have been shown to prevent elevated cholesterol levels and may even help to decrease LDL, or "bad," cholesterol levels, lowering the risk of heart disease. The body is unable to produce polyunsaturated fatty acids, so you must include food sources of these essential fats in your diet.
Types
The two main types of polyunsaturated fats are omega-3 and omega-6 fatty acids. Omega-3 fatty acids play a crucial role in brain function, growth and development, as well as reduce inflammation and help lower risk of heart disease, cancer and arthritis. Omega-6 fatty acids can help to stimulate the growth of skin and hair as well as regulate metabolism, and promote bone and reproductive system health. Maintain a balance of the two fats in your diet -- while omega-3 fatty acids help reduce inflammation, omega-6 fatty acids can promote inflammation.
Sources
Foods high in polyunsaturated fat include vegetable oils such as soybean, corn and safflower; fish such as salmon, mackerel, herring and trout; nuts such as walnuts; and seeds, olives and avocados. With the exception of fish, plant foods are generally much higher in polyunsaturated fats than foods from animals.
Recommendations
While there is no specific intake recommendation for polyunsaturated fats, the American Heart Association recommends that 25 to 35 percent of your daily calorie intake come from fats, preferably good fats like polyunsaturated and monounsaturated fats. All types of fats contain nine calories per gram, which means they all contribute the same amount of total fat and calories to the diet. By choosing foods high in polyunsaturated fats instead of saturated or trans fats, you can help to reduce cholesterol levels, thereby reducing your overall risk of heart disease.
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