Polyunsaturated fat

From a chemical standpoint, polyunsaturated fats can be described simply as fat molecules that have more than one unsaturated carbon bond in the molecule; this is also called a double bond. Oils that contain polyunsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is an example of a type of oil that contains polyunsaturated fats. Polyunsaturated fats contain nine (9) calories per gram (like all fats).

Which foods are high in polyunsaturated fats?

Most foods contain a combination of fats. Foods high in polyunsaturated fat include a number of plant-based oils, including: 

• soybean oil,
• corn oil and
• sunflower oil, as well as fatty fish such as salmon, mackerel, herring and trout.

Some nuts and seeds such as walnuts and sunflower seeds, tofu and soybeans contain polyunsaturated fats. 

Polyunsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in polyunsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most Americans need more of. Oils rich in polyunsaturated fats also provide essential fats that your body needs but can’t produce itself – such as omega-6 and omega-3 fatty acids. You must get essential fats through food. Omega-6 and omega-3 fatty acids are important for many functions in the body. 

If someone asks, are polyunsaturated fats better for me than saturated fats or trans fats? The answer should be “Yes”. 

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