Both types of unsaturated fat-monounsaturated and polyunsaturated can offer important health benefits. We know from studies involving the Mediterranean diet where intake of olive oil is especially high that monounsaturates can be heart protective. (Olive oil has the highest level of monounsaturated fat of any commonly used oil.) With polyunsaturates, there is also evidence of decreased risk of chronic disease, but only when the diet is also relatively high
quality and accompanied by healthy intake of antioxidant nutrients. Show
Monounsaturated fats are found in olive oil, peanut oil, canola oil, avocados, nuts and seeds. Polyunsaturated fats are found in many vegetable oils, including safflower, corn, sunflower, soy and cottonseed oils, as well as in nuts and seeds. The
omega-3 fatty acids can be found in flaxseeds, walnuts and some fatty fish, such as salmon and herring. Dietary fat: Know which to chooseFat is an important part of your diet, but some kinds are healthier than others. Find out which to choose and which to avoid. By Mayo Clinic StaffDietary fat is essential to your health. It gives you energy and helps your body absorb vitamins. But some types of fat may play a role in heart disease and stroke. In addition, fat is high in calories. Eating too many calories can lead to weight gain and possibly obesity. Find out which type of fat to choose — and which to avoid — for good health. The facts about fatMost foods contain a mix of different kinds of fat. For example, canola oil contains some saturated fat but is mostly monounsaturated fat. In contrast, butter contains some unsaturated fat but is mostly saturated fat. What's the difference between saturated and unsaturated fat?
Saturated fatThe Dietary Guidelines for Americans recommends limiting saturated fat to less than 10% of calories a day. The American Heart Association recommends staying under 7% of daily calories. Why? Because saturated fat tends to raise low-density lipoprotein (LDL) cholesterol levels in the blood. High cholesterol levels can increase your risk of heart disease and stroke. Saturated fat occurs naturally in red meat and dairy products. It's also found in baked goods and fried foods. Trans fat occurs naturally in small amounts in red meat and dairy products. Trans fat can also be manufactured by adding hydrogen to vegetable oil. This artificial form of trans fat is known as partially hydrogenated oil. It has unhealthy effects on cholesterol levels and increases the risk of heart attack and stroke. For this reason, partially hydrogenated oil can no longer be added to foods in the U.S. Unsaturated fatStudies show that eating foods rich in unsaturated fat instead of saturated fat improves blood cholesterol levels, which can decrease your risk of heart attack and stroke. One type in particular — omega-3 fatty acid — appears to boost heart health by improving cholesterol levels, reducing blood clotting, reducing irregular heartbeats and slightly lowering blood pressure. There are two main types of unsaturated fat:
How can I start eating healthier?Focus on replacing foods high in saturated fat with foods rich in unsaturated fat. Try these tips to reduce unhealthy fat in your diet:
Don't go to extremesYou don't have to cut fat from your diet. But be smart about the amount and type of fat you choose. Remember fat is high in calories. Choose foods rich in healthier unsaturated fat instead of foods high in saturated fat, not in addition to them. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information
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. Is monounsaturated fat healthier than saturated fat?Monounsaturated fat is typically considered to be slightly healthier than polyunsaturated. Oils like olive oil, canola oil and sunflower oil are made up of different percentages of primarily mono- and poly-unsaturated fats. This is why these oils are considered some of the healthiest options available today. Saturated and Trans Fats
Is polyunsaturated fat good for You?Polyunsaturated Fat. Polyunsaturated fats can have a beneficial effect on your heart when eaten in moderation and when used to replace saturated fat and trans fat in your diet. For good health, the majority of the fats that you eat should be monounsaturated or polyunsaturated.
What is the difference between unsaturated and polyunsaturated fats?These unsaturated fats are often found in liquid vegetable oils. Polyunsaturated oils are liquid at room temperature and in the refrigerator. Common sources of polyunsaturated fat are safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds, and their oils.
What is a good source of monounsaturated and polyunsaturated fats?Good monounsaturated and polyunsaturated fats. Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils. The discovery that monounsaturated fat could be healthful came from the Seven Countries Study during the 1960s.
Which is better monounsaturated or polyunsaturated fatty acids?Monounsaturated fatty acids are often regarded as healthy, and many have recommended their consumption instead of saturated fatty acids and polyunsaturated fatty acids.
Is polyunsaturated fat the healthiest?Are polyunsaturated fats better for me than saturated fats or trans fats? Yes. While, all fats provide 9 calories per gram, monounsaturated fats and polyunsaturated fats can have a positive effect on your health, when eaten in moderation. The bad fats – saturated fats and trans fats – can negatively affect your health.
What is the difference between monounsaturated fat and polyunsaturated fat?The difference between them starts on a molecular level. Polyunsaturated fats have more than one carbon bond in their structure, known as a double bond, while monounsaturated fats have a single carbon bond. The body both makes monounsaturated fats and gets them your diet (e.g., avocado, olive oil).
Why is polyunsaturated fat better?Polyunsaturated fats can help lower your LDL (bad) cholesterol. Cholesterol is a soft, waxy substance that can cause clogged or blocked arteries (blood vessels). Having low LDL cholesterol reduces your risk for heart disease. Polyunsaturated fats include omega-3 and omega-6 fats.
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