Polyunsaturated Fats

The Health Factor:                 

Despite common misconceptions, polyunsaturated fats actually have health benefits for those who consume them as a part of their diet. Many people hear the word “fat” and immediately balk at consuming any food associated with the word. It is possible to gain benefits from the fats in your foods, however. You can do just that by replacing the trans fats and saturated fats in your diet with polyunsaturated fats. The latter two kinds of fats contribute to high levels of LDL “bad” cholesterol.

Not only do these fats lower this LDL cholesterol, but they also lower HDL “good” cholesterol as well. This makes them different from the very similar monounsaturated fats, which are believed to lower bad cholesterol but not good cholesterol. In lowering cholesterol, these fats lower the risk of heart disease as well.

Another benefit of polyunsaturated fats is the omega-3 fatty acids and omega-6 fatty acids. The human body cannot produce these acids itself; however, they are essential to healthy cell development and in brain function. These good for you fats are also a rare source that is rich in vitamin E. In the long run, these fats can help to prevent obesity, arthritis, cancer, and immune system deficiencies.

Regardless of the many benefits of consuming these fats, it is important to remember that, like all other kinds of fats, polyunsaturated fats are high in calories; in fact, each gram of fat contains nine calories. Also, research has determined that high levels of omega-6 fatty acids might be linked to heart problems. Thus, experts recommend looking for fats that contain omega-3 fatty acids as opposed to omega-6 fatty acids.

Above all, it is important to remember  that,  like anything else, these fats should be consumed only in moderation. Most experts recommend that these foods make up at the very least 18% of daily fat intake. The Food and Drug Administration’s (FDA) food pyramid is an accurate guide not only to the amounts of fats to consume, but of what foods comprise the group of so called “good” fats.

Finding Fortified Foods:

Foods that contain high levels of polyunsaturated fats are not difficult to find. And now that the advantages of consuming these fats have been discovered, foods containing them are easier to find than ever. Vegetable oils, including safflower oil, soybean oil, and corn oil, are a good source. Because it is so easy to incorporate vegetable oils into your cooking—whether you are making stir fry or pancakes—this makes them one of the easiest ways to get a proper amount of those good-for-you fats without dramatically changing your diet.

Another food you should eat in order to get the right kinds of fats is fish—especially fatty fish like herring, salmon, mackerel, and trout. Fish is coming to be viewed as “the miracle food”—it is low in calories and high in protein, plus it contains high levels of those omega-3 fatty acids! However, it is important to make sure that the fish you consume does not contain high levels of mercury. Some fish from the ocean contain levels of mercury. This would only negate the positive health effects.

Some of the best sources of beneficial fats are ones that are often written off as being bad-for-you foods, or high in fat and sodium. Most nuts and seeds, for example, such as walnuts and sunflower seeds, are a great source of good-for-you fats. Finally, and perhaps most surprising of all, mayonnaise and low-fat spreads are also sources.

Making Changes For The Better:

The health craze makes it impossible to ignore the concerns that experts have about high levels of fat, and about consuming the right kinds of fats. If not to pacify the ranting health fanatics, changing your diet by eating more polyunsaturated fats will be a great asset to your health. Improving cholesterol, lowering the risk of heart disease, and preventing obesity may not be major concerns now, but they will sure to be important sources of future concern.