What foods are rich in polyunsaturated fats?

Foods Rich in Polyunsaturated Fats

The best sources of polyunsaturated fats include fatty fish (salmon, mackerel, sardines, herring, trout), nuts and seeds (walnuts, flaxseeds, chia seeds), and plant oils (canola, soybean, flaxseed oil). 1

Omega-3 Polyunsaturated Fatty Acids

Marine Sources (EPA and DHA)

• Fatty fish are the richest dietary sources of long-chain omega-3 polyunsaturated fatty acids (EPA and DHA), which have significant cardiovascular benefits 1
• Recommended fish consumption is 2-3 times per week, especially oily fish such as:
  • Salmon (1.8-2.1g omega-3 per 3.5oz serving) 1
  • Sardines (1.0-1.4g omega-3 per 3.5oz serving) 1
  • Mackerel 1
  • Herring (1.4-2.1g omega-3 per 3.5oz serving) 1
  • Trout (1.0-1.2g omega-3 per 3.5oz serving) 1
  • Tuna (0.3-0.9g omega-3 per 3.5oz serving) 1

Plant Sources (ALA)

• Plant-based sources of omega-3 fatty acids (primarily alpha-linolenic acid or ALA) include: 1
  • Flaxseed and flaxseed oil
  • Canola oil
  • Soybean oil
  • Walnuts
  • Chia seeds

Omega-6 Polyunsaturated Fatty Acids

• Common sources include: 1
  • Vegetable oils (corn, safflower, sunflower)
  • Nuts and seeds
  • Whole grains

Health Benefits of Polyunsaturated Fats

• Replacing saturated fats with polyunsaturated fats (especially omega-3) is linked with lower incidence and severity of non-alcoholic fatty liver disease 1
• Consumption of omega-3 PUFAs is associated with reduced risk of coronary heart disease, decreased mild hypertension, and prevention of cardiac arrhythmias 2
• Omega-3 fatty acids can reduce triglyceride levels by 20-50% 1
• Fish consumption (2 servings/week) is associated with reduced risk of both sudden death and death from coronary artery disease 1

Practical Dietary Recommendations

• Consume fish 2-3 times per week, prioritizing fatty fish varieties 1
• Use plant oils rich in polyunsaturated fats (canola, soybean) for cooking and dressings 1
• Include nuts and seeds as daily snacks 1
• For those who don't consume fish, consider other sources of omega-3 fatty acids like flaxseeds, walnuts, and canola oil 1, 3
• Balance omega-6 to omega-3 fatty acid intake by increasing foods high in omega-3 while limiting excessive use of corn and vegetable oils 1

Important Considerations

• For pregnant women and children, be aware of potential mercury contamination in certain fish (shark, swordfish, king mackerel, tilefish) 1
• Some fish may contain environmental contaminants, but for most adults, the cardiovascular benefits outweigh potential risks 1, 4
• Non-fish eaters should focus on plant sources of omega-3 fatty acids, though conversion of plant-derived ALA to EPA and DHA is limited 3
• The quality of fatty acid profiles varies among farmed fish - trout and Atlantic salmon have favorable omega-3 content, while some varieties of tilapia and catfish have less favorable profiles 5