Unsaturated Fats

Unsaturated fats are usually liquid at room temperature and found mainly as oils from plant and fish sources. Consuming polyunsaturated fats and monounsaturated fats in place of saturated fats has been shown to help decrease blood cholesterol levels and reduce the risk of heart disease.

Polyunsaturated fats include omega-3 and omega-6 fats.

• Omega-3 fats are found in fatty fish such as salmon, mackerel, tuna, omega-3 eggs and flaxseeds.
• Omega-6 fats are found in corn, safflower, sunflower and sesame oils.

Monounsaturated fats are found in canola, olive and peanut oil and nuts and seeds.

 

Saturated Fats

Saturated fat comes mainly from animal sources, such as:

• Meat,
• Poultry,
• Dairy products, and
• Eggs.

These fats tend to be solid at room temperature. Some vegetable products, like palm or coconut oil, are also sources of saturated fat. Saturated fats are linked to high blood cholesterol levels, which in turn increases the risk of heart disease.

 

What About Cholesterol?

Cholesterol in food is called dietary cholesterol and is found in animal sources, such as meat, poultry, fish and egg yolks. Plant foods like cereals, grains, vegetables and fruit generally do not contain any cholesterol.

Cholesterol in food has little effect on blood cholesterol for most people. It is the amount of fat eaten, particularly saturated and trans fat, that is the main cause of high blood cholesterol.