Think about it--corn oil, a polyunsaturated fat
, is liquid at room temperature, butter, a saturated fat, is solid at room temperature.
Nuts and seeds such as walnuts, almonds, cashews and pistachios, are also good sources of protein that are heart healthy and contain a high content of polyunsaturated fat
Saturated Monounsaturated Polyunsaturated Oils Canola 7 64 29 Safflower * 8 79 13 Almond 9 73 18 Flaxseed 9 18 73 Walnut 10 24 66 Sunflower * 10 86 4 Avocado 12 74 14 Corn 14 29 57 Olive 14 75 11 Sesame 15 42 43 Soybean 16 24 60 Peanut 18 49 33 Salmon 22 33 45 Solid Fats Chicken fat 31 47 22 Lard (pork fat) 41 47 12 Palm oil 52 39 9 Beef tallow 52 44 4 Cocoa butter 62 34 4 Butter 66 30 4 Palm kernel oil 86 12 2 Coconut oil 91 7 2 * Sunflower seeds are higher in polyunsaturated fat
and lower in monounsaturated fat than most sunflower oils.
The control diet was comprised of seven percent polyunsaturated fat
, 15 percent monounsaturated fat and 13 percent saturated fat, compared to the PUFA-rich diet which was 21 percent polyunsaturated fat
, nine percent monounsaturated fat and five percent saturated fat.
When you replace saturated fat with polyunsaturated fat
(soybean oil, corn oil, walnuts, sunflower seeds, ground flaxseed, fish), you can significantly lower total and LDL cholesterol, lower CVD events and coronary mortality.
For example, unsalted walnuts have about 15 grams of polyunsaturated fat
and only two grams of saturated.
Half of the participants consumed a normal diet with saturated fats, and half were told to restrict saturated fats and replace them with safflower oil, an omega-6 polyunsaturated fat
And polyunsaturated fat
intake did not offer any heart protection.
As meat is rich in dangerous polyunsaturated fat
and cholesterol, the polyphenol-rich red wine you drink can significantly lessen their harmful effects.
DHA (docosahexaenoic acid), an omega-3 fatty acid that is a type of polyunsaturated fat
, is the healthiest of the fats," says Heller.
6g per 100g of a type of polyunsaturated fat
called omega-6 linoleic acid, and no other polyunsaturated fatty acids.
Both monounsaturated and polyunsaturated fat
reduce blood cholesterol levels and lower the risk of heart disease when they replace saturated fats in the diet[i].