Why unsaturated fatty acids are healthy

Omega-6 fats have been shown to decrease the risk of heart disease when they are consumed in place of saturated and trans fats. Omega-6 fat sources include:.

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While a diet containing too many saturated fats can increase body weight and the risk of CVD, it might not be as harmful as scientists once thought. In contrast, the health benefits of unsaturated fats are well-established. Researchers found that people from Greece and other Mediterranean regions had a low rate of heart disease compared to other locations despite consuming a relatively high-fat diet.

They may also help a person reduce the risk of rheumatoid arthritis , according to a study. Nutrition experts classify fats into three main groups: Saturated, unsaturated, and trans fats. They tend to be solid at room temperature. A meta-analysis found that medium-chain triglycerides MCTs might be the most healthful type of saturated fat.

Coconut, for example, provides plenty of MCTs. Unsaturated fats contain one or more double or triple bonds between the molecules. These fats are liquid at room temperature in oil form. They also occur in solid foods. This group breaks down further into two categories, called monounsaturated fats and polyunsaturated fats. Mediterranean diets are typically high fat but have links to good heart health. Learn more about this diet here. Some meats and dairy products contain small amounts of trans fats, but they play a role in processed foods.

However, since , the Food and Drug Administration FDA has taken steps to eliminate partially hydrogenated oils PHOs , a significant source of trans fats, from processed food. Manufacturers had until the beginning of to stop adding PHOs to their food products. Examples of food products that may still contain trans fats include cookies, crackers, doughnuts, and fried foods. But most people in the UK do not eat a lot of trans fats. On average, we eat about half the recommended maximum.

Most of the supermarkets in the UK have removed partially hydrogenated vegetable oil from all their own-brand products. People in the UK tend to eat a lot more saturated fats than trans fats. This means that when you're looking at the amount of fat in your diet, it's more important to focus on reducing the amount of saturated fats.

If you want to reduce your risk of heart disease, it's best to reduce your overall fat intake and swap saturated fats for unsaturated fats. There's good evidence that replacing saturated fats with some unsaturated fats can help to lower your cholesterol level.

Mostly found in oils from plants and fish, unsaturated fats can be either monounsaturated or polyunsaturated. Monounsaturated fats help protect your heart by maintaining levels of "good" HDL cholesterol while reducing levels of "bad" LDL cholesterol in your blood.

Polyunsaturated fats can also help lower the level of "bad" LDL cholesterol in your blood. Some types of omega-3 and omega-6 fats cannot be made by your body, which means it's essential to include small amounts of them in your diet. Most people get enough omega-6 in their diet, but it's recommended to have more omega-3 by eating at least 2 portions of fish each week, with 1 portion being an oily fish.

Vegetable sources of omega-3 fats are not thought to have the same benefits on heart health as those found in fish. Find out more about healthy eating as a vegetarian. The nutrition labels on food packaging can help you cut down on total fat and saturated fat also listed as "saturates", or "sat fat". Nutrition information can be presented in different ways on the front and back of packaging. But if the type of food in question is usually high in fat, the lower fat version may still be a high-fat food