Do you fear that you may be eating the wrong type of fat? Do you want to learn which fats are the best ones for our optimal health and which aren’t? Are you confused because of the conflicting information on fat?
With certainty, despite some claims, good fats should never be removed from one’s diet, especially the polyunsaturated ones.
These fats are good for us and we need them to function optimally and to maintain our overall health. In order to ensure we’re getting the right type and amount of fat in our diet, we need to learn the important facts about this top health fats.
To this extent, in our review, we’ll discuss the good fat, i.e. polyunsaturated fats with focus on omega 3 and omega 6 fats.
Polyunsaturated fats help in the reduction of bad cholesterol and thus, minimize your risk of heart illness. Omega 3 and omega 6 are the two types of polyunsaturated fats.
Knowing that some fats can be of aid and others may be harmful for your health, it’s vital to know if you’re getting sufficient amounts of these polyunsaturated fats in your diet.
With the help of our thorough report, you’ll learn the following things:
- Why polyunsaturated fats are good for us
- How much of polyunsaturated fats you need
- The benefits of omega 3 and omega 6
Before you go on and decrease or increase the consumption of certain fats in your diet, make sure you read the whole report through.
We’ll teach you crucial information about polyunsaturated fats and why they’re a must of every healthy diet!
Polyunsaturated Fats: Should You Eat Them or Not?
What Are Polyunsaturated Fats?
-healthy types of fat
-available from different food sources
-beneficial for the overall health
When we consume them in moderation and as a replacement for trans and saturated fats, polyunsaturated fats can have an amazing effect on our cardiovascular health. In order to maintain optimal health, we need to consume fats that are monounsaturated or polyunsaturated.
The latter are fat molecules with more than one unsaturated carbon bond in their molecule or a double bond.
Oils with polyunsaturated fats are liquid at room temperature and become solid when chilled- for example, olive oil.
Indeed, polyunsaturated fats were found able to decrease the levels of bad cholesterol, which further decreases one’s chance of heart illness and strokes. Plus, they contain nutrients which our cells need to keep up. [1]
Moreover, oils that have polyunsaturated fats will supply you with essential fats that your body requires; however, is unable to produce on its own- omega 3 and omega 6 fatty acids. These are acquired through diet only and play a key role in numerous bodily processes.
However, all fats, including these, have 9 calories per gram, but still, when eaten in moderation; they are beneficial, which isn’t the case with the bad types of fat that have a negative impact on the health.
Pros:
- Beneficial for the cardiovascular health
- Reduce bad cholesterol levels
- Contain other important nutrients
Cons:
- Still contain calories
- Some products with this fat may be costly
Which Are the Best Sources of Polyunsaturated Fats?
-present in different food sources
-there’s no food that’s entirely made up of one type of fat
-unsaturated fats are the healthier option
The foods with the highest amount of polyunsaturated fats are veggie oils, walnuts, and Brazil nuts, however, chia seeds, flaxseed, and almonds too. All foods that have fat actually have a combination of fatty acids. Hence, no food is entirely made up of saturated or unsaturated fats.
Health organizations agree that it’s best to consume saturated fats moderately and to replace them with unsaturated whenever possible, including omega 3 and omega 6. [2] Unsaturated fats are also praised for their ability to help reduce inflammation and strengthen the cell membranes.
It’s important to take into account that eating a lot of calories, no matter the source, can cause weight gain. And, when you eat too much saturated or trans fats, you also increase your risk of strokes and heart illness.
However, regular consumption of foods with fat is pivotal for a healthy diet. The key is to choose the good stuff more than the bad, i.e. monounsaturated and polyunsaturated fats over saturated and trans fats.
Make sure your diet is comprised of veggies, fruits, and whole grains, as well as poultry, fish, legumes, low-fat dairy, and nuts. And, reduce the intake of red meat, sugar-rich drinks, sweets, and sodium.
By doing this, you’ll be following a diet that’s low in bad fats. Remember, eating healthy doesn’t mean you need to give up on your favorites like chocolate or French fries- the key is to lower their consumption.
Below, check out 20 best sources of foods with the highest amount of polyunsaturated fats:
- Safflower oil
- Corn oil
- Walnuts
- Poppy seeds
- Flaxseed
- Chia seeds, dried
- Brazil nuts, dried
- Whole almonds
- Olive oil
- Wheat germ, toasted
- Firm tofu
- Farmed and cooked salmon
- Roasted chicken
- Sunflower oil
- Roasted duck
- Fresh pork sausage
- Quinoa
- Wild and cooked salmon
- Butter
- Oat bran
Pros:
- A large amount of food sources available
- Most of the sources can be found in regular stores
Cons:
- No food is made up of one type of fat
- They’re not calorie-free
- Need to be consumed in moderation
How Much Polyunsaturated Fat Do We Need?
-even though they’re healthy, they need to be eaten moderately
-excess fat intake can lead to weight gain
-polyunsaturated fats should be 5 to 10 % of total calorie intake
For adults, the recommended daily intake of fat is 20 to 35 percent of the complete calories you acquire from fat. In other words, you need around 44 to 77 grams of fat on a daily basis if you follow a 2000-calorie diet. [3]
When it comes to polyunsaturated fats, including omega 3 and omega 6, it’s recommendable that they take up 5 to 10 percent of your total intake of calories from fat. Unfortunately, if you follow a diet rich in fat, particularly one rich in trans and saturated fats, you’re at a higher risk of weight gain.
Consequently, being overweight increases your chances of hypertension, diabetes, heart illness, and some types of cancer. So, focusing on weight loss if you’re overweight is very important, as well as to eat the right fats moderately.
But, reducing your fat intake won’t suffice to lose weight permanently- you need to be cautious of your calorie intake and portion sizes too!
Pros:
- There’s a healthy range for how much polyunsaturated fats we need
- Eating the right fats boosts the health
- It may be of aid for weight loss
Cons:
- Should be eaten less than monounsaturated fats
- Fat isn’t without calories, so be careful
Why Do We Need Polyunsaturated Fats?
-they supply us with calories
-participate in various bodily processes
-a source of two important fats (omega 3 & omega 6)
Like other dietary fats, polyunsaturated fats supply us with calories and better our body’s absorption of specific vitamins, but also cushion and insulate our body and participate in a long list of bodily processes.
The polyunsaturated fat is the source of two important fats which are known as essential. This is because we need them for our body to function normally; however, as it can’t be produced naturally, we need to acquire it from foods.
Essential fats like this participate in blood clotting, regulation of blood pressure, and nervous and immune system function. [4]
When you eat them instead of saturated fat, polyunsaturated fats, as well as monounsaturated ones, help reduce the total cholesterol levels and the bad one and thus, minimize our risk of heart illness.
However, though good for us, these fats are still caloric and need to be eaten within the limits for calories and overall dietary fat.
Since we definitely need this particular type of fat to boost our health, here are several useful tips on how to replace them with the saturated ones:
- Bake and cook with liquid oils rather than solid like lard or butter
- Opt for sunflower and olive oils- avoid the ones rich in saturated like coconut oil
- Opt for fish and plant protein rather than poultry and meat
- Avoid store-bought salad dressings-make your own with vinegar and flaxseed or sesame oil
- Always check for meal prep oils when dining out
Pros:
- Needed for bodily functions
- Insulate our body
- Supply us with calories
Cons:
- Need to be eaten within limits
- Aren’t free of calories
What Is Omega 3?
-Type of polyunsaturated fat
-High intake reduces risk of some illnesses
-Plenty of natural sources
This family of essential fatty acids is very important for our body; however, it can’t produce them on its own. So, we need to acquire them from food. There are three most vital types, that is, ALA, DhA, and EPA.
The first is mostly present in plants whereas the second two are present in algae and animal foods.
Foods rich in these acids are fish oils, fatty fish, flaxseed oil, flaxseed, chia seeds, and walnuts. Individuals who don’t consume these food sources regularly are often recommended to take a supplement such as algal or fish oil to meet the needs.
These fatty acids, especially DHA, are crucial for our retinas and brain. Also, pregnant and breastfeeding women need to have sufficient amounts of DHA because this may impact the health and intelligence of the baby.
According to the available data collected from studies, omega 3 acids can reduce our risk of diseases like depression, ADHD, breast cancer, and several inflammatory illnesses. [5]
Together with omega 6, they produce molecules known as eicosanoids that play roles associated with blood clotting and inflammation regulation.
The key is to keep a balance between omega 3 and omega 6, according to experts.
Pros:
- Posses anti-inflammatory properties
- Important for healthy brain and eyes
- Pivotal for pregnant and breastfeeding women
Cons:
- The intake is low in Western countries
- Some people may need to take supplements too
What Is Omega 6?
-present in veggie oils and some seeds
-have certain health benefits
-helps our cells to function
According to Harvard Health, omega 6 (polyunsaturated fats) are fats from veggie oils and some seeds, similarly to their cousins, omega 3s, are good for the cardiovascular health. [6] They help in decreasing bad cholesterol and increase the good one.
Plus, they help us balance our blood sugar levels and enhance the body’s insulin sensitivity.
Omega 6 is present throughout our body and assists in the functioning of our cells. When we don’t acquire it in sufficient amounts, our cells can’t work adequately.
However, excessive amounts of it can cause changes in the way cells react and thus, impact our heart and blood vessels negatively.
When consumed as part of our diet in amounts between 5 and 10 percent of the daily calorie amount, omega 6 fatty acids are safe and important. What’s more, a lot of studies have discovered that the rates of heart illness dropped as the intake of these fats increased.
But, the evidence on this subject is mixed- some critics claim that we should lower our consumption of omega 6 to better our omega 3-to-omega 6 balance.
Good sources of omega 6 are oils like soybean, safflower, and sunflower oil, as well as pumpkin seeds and walnuts. Harvard Health emphasizes that according to the latest nutrition guidelines, these fats are best to be consumed as a replacement for saturated ones.
If your average daily calorie intake is 2000, you need 11 to 22 grams of omega 6.
Pros:
- Healthy when consumed properly
- Can improve the health of the heart
- Reduce bad cholesterol & increase the good
Cons:
- Often over-consumed in Western countries
- May increase the triglycerides
- Overconsumption harms the heart & blood vessels
Final Thoughts
Even though it has long been a debate whether we need fat to maintain optimal health or not, one thing’s for sure- we can’t and we shouldn’t entirely exclude them from our diet.
Of course, consuming excessive amounts of fat is also not good in any way- it doesn’t just put us at a higher risk of weight gain, but numerous other health issues.
The key when it comes to fat is to understand the 4 different types of it and become aware that it’s best to replace saturated and trans fats (the bad fats!) with the healthier options, i.e. monounsaturated and polyunsaturated fats.
When it comes to polyunsaturated fats which we discussed in this report, that is, omega 3 and omega 6, they’re vital for healthy cholesterol levels, healthy heart, low inflammation, and more. The key to getting the most from them is to consume them moderately and achieve a balance between the two.
According to medical experts and nutrition recommendation, it’s best for these fats to take up 5 to 10 percent of our daily calorie intake (if we follow a 2000-calorie diet).
Reference sites:
- https://www.healthline.com/nutrition/polyunsaturated-fat
- https://medlineplus.gov/ency/patientinstructions/000747.htm
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
- https://www.anneshealthykitchen.com/top-30-foods-high-in-polyunsaturated-fat/
- https://www.webmd.com/diet/obesity/features/skinny-fat-good-fats-bad-fats#1
- https://www.healthline.com/nutrition/what-are-omega-3-fatty-acids#what-they-are
- https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
- https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
- https://www.webmd.com/vitamins/ai/ingredientmono-496/omega-6-fatty-acids
- https://www.unlockfood.ca/en/Articles/Fat/What%E2%80%99s-the-Difference-Between-Omega-3-and-Omega-6