Avoiding unhealthy fats commonly found in fried foods and baked goods can help you to maintain your weight and prevent chronic health conditions. However, consuming a moderate amount of healthy fats such as polyunsaturated fats over a long period of time may be beneficial. Remember, all fats are high in calories and should be consumed in moderation.
Polyunsaturated Fat
Polyunsaturated fat is considered to be a good type of fat because of its potential benefits to the body. Polyunsaturated fat is found in plant-based foods and oils such as sunflower and corn oil. Omega-3-fatty acids are also polyunsaturated fats and are considered to be essential fats that are needed by your body but it can't produce. Omega-3 fatty acids are found in fish oil such as salmon. Polyunsaturated fats are liquid at both room temperature and under refrigeration making them easier to identify when shopping for a healthy form of fat. According to the American Heart Association, "The fats in the foods you eat should total between 25 and 35 percent of the calories you eat that day and, for good health, the majority of those fats should be monounsaturated and polyunsaturated."
Blood Cholesterol
Polyunsaturated fats may help to reduce your cholesterol levels, which may decrease your risk of heart disease, according to the American Heart Association. Harvard School of Public Health reports, "these good fats decreased levels of harmful LDL and increased protective HDL." LDL, or low density lipoproteins, are considered to be a bad form of cholesterol. LDL carry cholesterol, fats and triglycerides throughout the body increasing your risk of heart disease. HDL, or high density lipoproteins, are considered to be a good form of cholesterol. They carry cholesterol from the arteries to the liver where it can be removed from the body.
Decreased Risk of Chronic Disease
The University of Maryland Medical Center stated that consuming omega-3 fatty acids may decrease the risk of chronic diseases, including cancer and arthritis. Regular consumption of foods containing these polyunsaturated fats may also help to lower blood glucose levels in diabetics, decreasing the risk of complications from this disease. The Mayo Clinic reports that polyunsaturated fats may also help to actually decrease the risk of type 2 diabetes.
Brain Protection
Polyunsaturated fats such as omega-3 fatty acids consumed over a long period of time may provide protection to the brain by preventing plaque buildup which could lead to a stroke. These fats may also prevent blood clot formation in the arteries which lead to the brain. Harvard School of Public Health notes that eating at least two servings of omega-3-fats weekly may decrease the risk of stroke by up to 50 percent. However, consuming high amounts such as up to three servings daily, may increase the risk of bleeding in the brain.
References
- American Heart Association; Polyunsaturated Fats; October 2010
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- University of Maryland Medical Center; Omega-3-Fatty Acid; Steven D. Ehrlich, NMD; June 2009
- MayoClinic.com; Dietary fats: Know Which Types to Choose; February 2011
