Fat is one type of macronutrient that your body needs for energy. Carbohydrates and protein are the other macronutrients. Your body also uses fat to absorb the fat-soluble vitamins A, D, E and K. Both polyunsaturated fat and monounsaturated fat are types of "good" fats that are healthy for your heart. Select foods that are high in these "good" fats and avoid unhealthy saturated and trans fats.
Calories From Fat
Each gram of fat provides 9 calories which makes it a highly concentrated energy source. Carbohydrates and protein only provide 4 calories per gram. All types of fat, such as polyunsaturated, monounsaturated, trans and saturated fats, provide the same amount of calories per gram. Around 20 to 35 percent of your total calories should come from fat. Based on a 2,000 calorie diet, you can have 400 to 700 calories from fat each day. This is equivalent to 44 to 78 g of fat.
Food Sources
Fat-containing foods usually have a combination of several types of fats. Polyunsaturated oils remain in the liquid form when they are at room temperature or when refrigerated, says the American Heart Association. Polyunsaturated fats have more than one double bond in the fat molecule, which is the chemical cause of the liquid form. Examples of polyunsaturated oils include soybean, corn, safflower and vegetable oil. You can also get high amounts of polyunsaturated fats by consuming salmon, herring, trout or mackerel. Walnuts and sunflower seeds are additional sources of this heart-healthy fat.
Health Benefits
Replacing trans and saturated fats in your diet with polyunsaturated fats may help reduce your risk for heart disease. Good fats, such as polyunsaturated fats, help lower LDL cholesterol, also known as "bad" cholesterol, in your body. Your LDL cholesterol should be below 100 mg/dL. Decreasing your LDL cholesterol may help reduce your blood pressure. Having this condition may increase your risk for heart disease. Omega-3 fatty acids are a type of polyunsaturated fat that appear to minimize your risk of coronary artery disease. Coronary artery disease is a condition in which plaque builds up in your coronary arteries that supply blood to your heart. Having too much plaque buildup may lead to a heart attack, reports the National Heart, Lung and Blood Institute. In addition to this, polyunsaturated fats may help fight irregular heartbeats.
Other Considerations
While polyunsaturated fats do provide some health benefits, they are still fats and you should consume them in moderation. Including polyunsaturated fats in your diet may help boost your HDL, or "good", cholesterol. You should aim for an HDL level above 60 mg/dL, suggests MayoClinic.com. This is an additional way to reduce your risk for heart disease.
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