Meet the Fats: Polyunsaturated Fat

Thursday, 05. 7. 2009  –  Category: Cholesterol, HDL - High Density Lipoproteins, Heart Diseases, Heart Health, LDL Low Density Lipoproteins, Nutrition

Not All Fat is Bad!

One of the “good fats” is polyunsaturated fat.  This fat can be used a more health-conscious substitute for saturated fats.  It’s suggested that up to 10% of your caloric intake consists of polyunsaturated fats.  Research shows that a diet including moderation of polyunsaturated fats actually proves to be lower in LDL (or “bad”) cholesterol.

Too Much of a Good Thing is a Bad Thing

Polyunsaturated fats come from liquid fats.  If you’re careful, this fat can be considered “healthy.”  It can actually lower total and LDL cholesterol to help improve heart health.  However, if you include too much, this type of fat can make an unhealthy impact on your good cholesterol.  By reducing your HDL cholesterol beyond a healthy point, polyunsaturated fats can actually defeat the purpose of maintaing low LDL.

In addition to the issue with lowering HDL, polyunsaturated fats are still a form of fat, which means they carry some of the health threats that come with all forms of fat.  This is another reason it should only be the supply for a small portion of your caloric intake.  Any healthy diet calls for fat-control, so remember that there is such thing as “too much of a good thing.”

Out With the Bad, In With the Good

One of the major benefits of polysaturated fat is that it can be used as a substitute for saturated fats.  Rather than using the solids which are heavy in saturated fat, it is suggested that polysaturated fats are used.  This is why is it better to prepare a lean cut of meat marinaded with olive oil than to fry a a full-fat cut without oil.

It’s Natural!

Polyunsaturated fats are usually naturally-occuring.  They can be found in whole grain products, walnuts, olives, avocados, soy beans, as well as most kinds of fish.  Part of the reason health experts recommend fish oil pills to heart patients is because they serve as a reliable source of polyunsaturated fats called Omega-3 fatty acids and other good fats that help fight high cholesterol and heart disease.  These good fats can also be found in sunflower seeds and oil, olive oil and safflower oil.

An Essential to Heart Health

The National Institute of Health did research into the helpful qualities of polyunsaturated fats.  The main subject of the research was Omega-3 fatty acid, a polyunsaturated fat found in fish and certain plant seeds and oils.  The organization concluded that these were not only helpful, but in most cases necessary to a healthful approach to dietary needs.  However, the Institute also found that high doses over the recommended amount showed a decrease in overall health.

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