Healthy fats: monounsaturated and polyunsaturated fats
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| photo credit: David Clode @davidclode @unsplash Healthy fats: monounsaturated and polyunsaturated fats | @healthbiztips |
Healthy fats: monounsaturated and polyunsaturated fats
@healthbiztips by Arlene Gentallan | health blog
There are various kinds of fats and they are not equal. “Good fats” are polyunsaturated and monounsaturated fats whereas “bad fats” are saturated and trans fat.
Polyunsaturated and monounsaturated fats both fall under the category of unsaturated fats which is considered a healthy part of the diet so people should get their daily fat requirement from food sources high in these kinds of fats. In fact, these kinds of fats can help lower bad cholesterol LDL from the bloodstream which in turn, reduces a person’s risk of heart attack and stroke.
Omega 3 and Omega 6, which are heart healthy fats are both polyunsaturated fats. Furthermore, it is essential that an individual obtain these omega fatty acids from their diet since the body can’t manufacture it.
On the other hand, saturated fat and trans fat should be avoided as consuming too much can lead to obesity, clogged arteries, hypertension, and an increased predisposition to cardiovascular problems.
Monounsaturated fats vs polyunsaturated fats
Although both monounsaturated and polyunsaturated fats remain liquid in room temperature, they are structurally different. The former contains only one double bond whereas the latter contains two or more double bonds.
Foods rich in monounsaturated and polyunsaturated fats:
- Avocado
- Nuts
- Flaxseeds
- Peanut
- Achovy
- Mackerel
- Salmon
- Sardines
- Tuna
- Canola oil
- Fish oil
- Olive oil
- Safflower oil
- Sesame il
- Sunflower oil
