From the Guidelines
Foods high in polyunsaturated fats, such as fatty fish, vegetable oils, nuts, and seeds, should be consumed as part of a heart-healthy diet to reduce the risk of cardiovascular disease and improve overall health, as recommended by the American Heart Association 1. The benefits of polyunsaturated fats are well-established, with studies showing that they can help reduce bad cholesterol levels and provide essential fatty acids that the body cannot produce on its own 1. Some key foods that are high in polyunsaturated fats include:
- Fatty fish, such as salmon, mackerel, and trout
- Vegetable oils, such as sunflower, corn, soybean, and flaxseed oils
- Nuts and seeds, such as walnuts, sunflower seeds, flaxseeds, and chia seeds To incorporate these foods into your diet, try:
- Using vegetable oils for cooking instead of butter or lard
- Eating fatty fish at least twice a week, as recommended by the American Heart Association 1
- Adding nuts and seeds to salads or as snacks
- Using flaxseed oil in dressings It's also important to note that while polyunsaturated fats are healthier than saturated and trans fats, they are still high in calories, so they should be consumed in moderation as part of a balanced diet 1. Overall, the evidence suggests that consuming foods high in polyunsaturated fats can have numerous health benefits, including reducing the risk of cardiovascular disease and improving overall health, and should be a part of a healthy and balanced diet.
From the Research
Foods High in Polyunsaturated Fats
Foods high in polyunsaturated fats include:
- Fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 polyunsaturated fatty acids 2
- Nuts and seeds, such as walnuts, flaxseeds, and chia seeds, which are rich in alpha-linolenic acid (ALA), a type of omega-3 polyunsaturated fatty acid 3
- Vegetable oils, like soybean oil, corn oil, and sunflower oil, which are rich in omega-6 polyunsaturated fatty acids 4
Health Effects of Polyunsaturated Fats
The health effects of polyunsaturated fats are:
- Probably slightly reducing the risk of coronary heart disease events and cardiovascular disease events 4
- Possibly slightly reducing the risk of coronary heart disease mortality and stroke, although the evidence is not conclusive 4, 3
- Having little or no effect on all-cause mortality, cardiovascular mortality, and serious adverse events 4, 3, 5
- Reducing serum triglycerides and slightly increasing high-density lipoprotein (HDL) cholesterol 3
Comparison with Saturated Fats
Compared to saturated fats, polyunsaturated fats: