Certain types of dietary fats promote heart disease, and other types protect against it. Understanding the differences between the types of fats is important for making healthy dietary decisions. The typical American diet is high in saturated and trans fats -- those most associated with promoting heart disease. Poly- and monounsaturated fats may have important health benefits.
Monounsaturated Fats
From a chemical perspective, monounsaturated means the fat has one double bond. The number of double bonds affects the thickness and melting point of oil. The single bond in monounsaturated fats means they will remain liquid at room temperature. Monounsaturated fats are a healthy source of fats found in plant-based oils such as corn, canola and olive oil. Research has shown that monounsaturated fats can decrease "bad" cholesterol and increase "good" cholesterol, lowering your risk of heart attack and stroke. Monounsaturated fats also have antioxidant properties, because they are usually high in vitamin E.
Polyunsaturated Fats
Polyunsaturated fats have multiple double bonds, and they melt at a lower temperature than monounsaturated fats. Like monounsaturated fats, they are liquid at room temperature. Saturated fats such as butter remain solid at room temperature. Polyunsaturated fats have been shown to reduce cholesterol levels and lower risk for heart disease when used as a replacement for saturated and trans fats. Polyunsaturated fats are found in vegetables oils, fish and certain nuts.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fats that have been getting a lot of attention from clinicians, researchers and the public for their many potential benefits. Omega-3 fatty acids are found in fish oils and fish such as salmon and mackerel. According to the University of Maryland Medical Center, support is strong for omega-3 fatty acids in preventing heart disease, but these polyunsaturated fats may also be used to treat a variety of conditions, including diabetes, rheumatoid arthritis, depression and some types of cancer. The American Heart Association recommends eating fish at least two times per week.
Guidelines
Poly- and monounsaturated fats have many healthy benefits, but you still have to use caution when consuming in high quantities. Like other sources of fat, they contain nine calories per gram. Consuming too many fats can lead to obesity and obesity-related conditions. Your total fat intake should not exceed 30 percent of your total calorie intake. Also, children and pregnant women should limit their consumption of certain types of fish because of the mercury content.
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