Polyunsaturated fats

Polyunsaturated fats are a type of dietary fat. They are one of the healthy fats, along with monounsaturated fats. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.

Types of Polyunsaturated fats

There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Both types offer health benefits.

Omega-3 fatty acids

Omega-3 fatty acids may help prevent and treat heart disease and stroke. In addition to reducing blood pressure, raising HDL, and lowering triglycerides, omega-3 fatty acids may help add luster to your hair, skin and nails.

Omega-6 fatty acids

Omega-6 fatty acids have also been linked to protection against heart disease. Foods rich in linoleic acid and other omega-6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils.

Health benefits

Eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile. It also lowers triglycerides.

Food sources

Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil.

Omega-6 fatty acids are present in liquid vegetable oils such as soybean oil, corn oil, and safflower oil.

Risks

While polyunsaturated fats are considered healthy fats, they are not without risks. Consuming too much of these fats can lead to excessive bleeding in some people. They can also contribute to obesity if consumed in excess.

See also

• Saturated fat
• Monounsaturated fat
• Trans fat

Polyunsaturated fats Resources
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