What Percentage Of Fats Should Be From Polyunsaturated Fat?

The word fat has a negative connotation for many people, but in reality, it is a necessary nutrient that is essential to keeping your body healthy. Fat protects your organs, helps with temperature regulation, and aids in the absorption of fat-soluble vitamins A, D, E and K. Some types of fat are known as "good fats" because they can protect your body from heart disease and high cholesterol. Of the different types of fat, polyunsaturated fat is considered a "good fat" due to its heart-healthy benefits.

Recommendations

The three different types of dietary fats are monounsaturated fat, polyunsaturated fat and saturated fat. The Dietary Guidelines for Americans 2010 recommends the majority of dietary fat come from monounsaturated fat and polyunsaturated fat. Total fat intake should not exceed 20 to 35 percent of total daily caloric intake. Saturated fat intake should not exceed 10 percent of total calories.

Polyunsaturated Fat

You need to get polyunsaturated fat from your diet because the body does not produce it. Polyunsaturated fat is found mostly in fatty fish, plant-based foods and oils. According to MayoClinic.com, polyunsaturated fat may improve cholesterol levels and decrease your risk for heart disease. Polyunsaturated fat can be broken down into two groups: omega-3 fatty acids and omega-6 fatty acids.

Omega-3 Fatty Acids

Omega-3 fatty acids are found mostly in fish such as salmon, white albacore tuna, mackerel, anchovies and sardines. Smaller amounts of omega-3s are in walnuts, flaxseed and dark leafy green vegetables. Omega-3 is considered a "good" fat because it have been shown to lower triglyceride levels, reduce blood pressure, and reduce the risk of stroke and some cancers. Omega-3s for some people may reduce blood clotting and inflammation. Try to eat fish at least two times a week to receive the health benefits from omega-3 fatty acids. The Food and Nutrition Board of the Institute of Medicine recommends that omega 3s make up 0.6 to 1.2 percent of total fat intake.

Omega-6 Fatty Acids

Omega-6 fatty acids are mostly in oils such as corn, soybean and cottonseed, as well as in margarine, mayonnaise and some salad dressings. Omega-6s are considered heart-healthy fats because they have been shown to lower total cholesterol and reduce the risk of heart disease. Most people typically get enough omega-6 in their regular diet but not enough omega-3, so the focus should be on eating more foods that contain omega-3. The Food and Nutrition Board of the Institute of Medicine recommends omega-6 make up 5 to 10 percent of total fat intake.