The types of potentially helpful dietary fat are mostly unsaturated:
Poly means many unsaturated chemical bonds and mono means one unsaturated chemical bond. These unsaturated fats are often found in liquid vegetable oils.
Monounsaturated fats
This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that these fatty acids may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
Polyunsaturated fats
This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease. These fatty acids may also help decrease the risk of type 2 diabetes.
Omega-3 fats
One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and may be especially beneficial to your heart. Omega-3, found in some types of fatty fish, appears to decrease the risk of coronary artery disease.
Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.
Fish high in omega-3 fatty acids include
- salmon
- tuna
- trout
- mackerel
- sardines and herring
Plant sources of omega-3 fatty acids include
- flaxseed (ground)
- oils (canola, flaxseed, soybean)
- nuts and other seeds (walnuts, butternuts and sunflower)
Discover more on healthier eating with our 5 Dietary Guidelines.
Bad Fats
