Unsaturated Fats – Polyunsaturated & Monosaturated
Unsaturated fat comes in two types: polyunsaturated and monounsaturated. Called unsaturated as they do not have hydrogen unlike saturated and trans-fats; this results in them being liquid at room temperature. One type of polyunsaturated fat known as ‘omega-6’ can be found in vegetable foods, oils, and sources that include pumpkin seeds, safflower, olives, corn, olive oils and spreads, soy oil, sunflower, tofu, canola oil and spreads, avocados, and nuts.
The other type known as ‘omega-3’ are found in meat, seafood, and vegetable sources that include salmon, herring, anchovies, trout, tuna, and other small seafood. While larger seafood like tile-fish and sailfish do have omega-3 they have higher concentrations of the pollutant mercury, which is why smaller seafood is recommended over larger seafood. For those that do not consume fish supplements are available that serve the same purpose.
The benefits of unsaturated fat include developing and supporting mental functions, lowering heart disease and diabetes risk, reducing blood pressure, protecting heart health, and raising levels of good cholesterol and lowering bad cholesterol levels in the blood, and assisting bodily functions.