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
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
. The researchers found that over three years, the safflower oil group experienced a higher risk of death from heart disease, and from all causes overall, than the other group.
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.
Safflower oil contains 74.6g 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].
Effects on coronary heart disease of increasing polyunsaturated fat
in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials.