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Polyunsaturated Fat - Omega-3, Omega-6 PUFAs - Essential Fatty Acids - Sources of Healthy Polyunsaturates

Polyunsaturated Fat

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Diet Advice About Poly- Unsaturated Fat

What is Polyunsaturated Fat?

Polyunsaturated fatty acids forms several double bonds between several carbon atoms. They remain liquid at room temperature, or when chilled. Polyunsaturated fat is an essential element in our diet because it includes the essential fatty acids called omega-3 and omega-6. They are essential because the human body cannot manufacture them, and must obtain them in the diet.

Good Sources of Polyunsaturated Fat

Healthy food sources include: vegetable oils like safflower, canola (contains omega-3) corn, sunflower, flaxseed (contains omega-3) and soybean.

Polyunsaturated Fat is Better than Saturated Fat

Polyunsaturated fatty acids are better than saturated fatty acids because (like monosaturated fats) they lower bad cholesterol (low-density-lipoprotein, LDL). However, diet research indicates that (unlike monounsaturated fats) polyunsaturated fat also lowers good cholesterol (high-density-lipoprotein, HDL).

Choose Polyunsaturates Containing Omega-3

Ideally, choose polyunsaturated fats that contain the omega-3 essential fatty acid (alpha-linolenic acid, LNA). Sources include: flaxseed oil, hemp oil, canola oil pumpkin seeds, walnuts or oily fish.

Health Benefits of Polyunsaturated Fatty Acids

Polyunsaturated fat helps to reduce bad cholesterol, thus benefiting heart health. When consumed in the correct ratio (3:1 omega-6 to omega-3), polyunsaturated essential fatty acids offer a wide range of specific benefits.

Polyunsaturates No Better for Weight Control

All fats, including polyunsaturated fat, are uniformly high in calories - approx. 120 calories per tablespoon - so if you want to lose weight, follow the balanced-diet advice in the Food Pyramid Guidelines and eat it sparingly.

Dietary Fat Resources

Best Fats in Diet
Best Cooking Oils
Recommended Daily Allowance for Fat in Diet
What are Essential Fatty Acids?
Health Benefits of Essential Fatty Acids
Omega-3 Fish Oils
Omega-3 Essential Fatty Acids
Omega-6 Essential Fatty Acids
What is Monounsaturated Fat?
What is Saturated Fat?
What are Trans-Fats?
Questions About Cholesterol in Diet

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