Unsaturated fats are heart-healthy. Choosing monounsaturated and polyunsaturated fats, instead of the unhealthy saturated kinds can help lower the "bad" low-density lipoproteins that contribute to artery disease and tax the heart, while increasing beneficial high-density lipoproteins, or HDL levels. Eating the right food can help meet the dietary requirements for unsaturated fats.
Types
Monounsaturated and polyunsaturated fats are two types of dietary unsaturated fats. Omega-3 and omega-6 essential fatty acids are types of polyunsaturated fats. Alpha-linoleic acid is a type of omega-3 fatty acid that is essential because the human body cannot make it. Linoleic acid is also essential and is a type of omega-6 fatty acid. Saturated and trans fats are considered the bad fats because they can increase the risk for certain diseases such as heart disease, and should be limited in the diet.
Benefits
In addition to cholesterol-lowering properties of monounsaturated fat, polyunsaturated omega -3 fatty acids specifically benefit heart health because of anti-inflammatory, anti-blood clotting, triglyceride-lowering and blood pressure-lowering properties, according to Medline Plus. The University of Maryland Medical Center notes that omega-3 fatty acids are also an important part of brain, memory and behavioral development in children. Infants and children deficient in essential fatty acids may suffer from cognitive or other developmental delays.
Sources
The Centers for Disease Control and Prevention provides food sources for mono- and polyunsaturated fatty acids. Sources of monounsaturated fats include canola, olive, safflower and sunflower oils, avocados and nuts; foods that contain omega-6 fatty acids include soybean, safflower and corn oils; and sources for omega-3 fats include soybean oil, canola oil, flaxseed, walnuts and fish oils.
Recommendations
The Dietary Guidelines for Americans 2010 encourages adults to consume a diet consisting of between 20 and 35 percent of daily calories from total fat with less than 10 percent of calories from saturated fats. Dietary Reference Intakes, or DRIs, are available for linoleic and alpha-linoleic acids and are listed on the USDA's website. DRIs for these essential fats vary by age and gender.
Cautions
Certain types of unsaturated fatty acids such as omega-3, are available in supplement form. The University of Maryland Medical Center cautions against taking more than 3 g per day of omega-3 supplements unless supervised by a medical professional since high doses of omega-3 can increase your risk of bleeding.
References
- U.S. Department of Health and Human Services: Lowering Your Cholesterol with TLC
- Medline Plus: Omega-3 Fatty Acids
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Centers for Disease Control and Prevention: Polyunsaturated Fats and Monounsaturated Fats
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
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