What Are Unsaturated Fats? How Do They Benefit The Body?

By Heather

Unsaturated fats come in two varieties: monounsaturated and polyunsaturated. Omega-3 fats found in oily fish are polyunsaturated fats

Some fat is needed in a healthy diet but it turns out your body can manufacture all the saturated fat it needs.

What is the recommend daily intake of saturated fats?

25-35% of your calories per day should come from fats and it is better for these to be unsaturated rather than saturated fats

Are unsaturated fats better than saturated fats?

Eating more unsaturated fats and fewer saturated fats can help to lower cholesterol. However, note that they contain the same number of calories per unit.

What are the benefits of unsaturated fats?

• Polyunsaturated fats have been shown to reduce symptoms related to joint problems, e.g. arthritis 
• Polyunsaturated fats can help rapid recovery from skin diseases and help to maintain healthy skin overall
• Monounsaturated fats are known to improve the brain’s function as well as growth & development 

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​What foods are high in monounsaturated fats?

• Oily fish, e.g. mackerel, salmon, fresh tuna
• Avocados
• Nuts and seeds, especially almonds and peanuts
• The following oils: olive, canola and peanut oil

What foods are high in polyunsaturated fats?

• The following oils: sunflower, sesame, corn, safflower, soybean oil and flaxseed.
• Sunflower seeds
• Flaxseeds
• Soybeans 
• Oily fish, e.g. mackerel, salmon, fresh tuna, trout, sardines, anchovies and herring

Read these tips on how to eat less fat.

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