Healthy Fats
Have you ever wondered what someone is talking about when they say something is a “healthy fat”? In a world so cluttered with nutrition information, it’s hard to know the true meaning of some foods and what they actually do in our bodies.
Monounsaturated Fats
- Can have a beneficial effect on your heart when eaten in moderation. These are typically liquid at room temperature but may turn into a solid once chilled.1
- Monounsaturated fats can help get rid of the “bad” cholesterol in your blood while maintaining the “good” cholesterol which can reduce your risk of conditions such as heart disease and stroke.1
- Foods that contain monounsaturated fat include:2
○ Olive, canola, peanut, safflower, and sesame oils
○ Avocados
○ Pumpkin and sesame seeds
○ Nuts: almonds, hazelnuts, pecans, cashews
○ Nut butters
Polyunsaturated Fats
- Similar to monounsaturated fats, polyunsaturated fats also have a beneficial effect on the heart. It can help decrease LDL cholesterol in your blood while promoting HDL cholesterol formation.2
- There are two types of polyunsaturated fats which are Omega-6 fatty acids and Omega-3 fatty acids3
○ We must consume certain types of Omega-6 and Omega-3 fatty acids in the diet because our bodies cannot make enough on its own.³
- Omega-6 fatty acids help regulate our genes, improve the immune system, and aid in blood clotting.3
○ Foods that contain Omega-6 fatty acids include:³
■ Soybean/soybean oil
■ Corn oil
■ Safflower and sunflower oils
■ Walnuts and pumpkin seeds
■ Meat, poultry, fish, and eggs
- Omega-3 fatty acids help regulate the heart and how it beats, reduce inflammation, inhibit blood clot formation in the blood, and lower triglyceride levels (fat carrying particles in the blood).3
○ Foods that contain Omega-3 fatty acids include:³
■ Oily fish such as salmon, herring, mackerel, and sardines
■ Fish and flaxseed oil
■ Flaxseeds
■ Walnuts
■ Chia seeds
- It is recommended to consume at least 2 portions of fish per week, with one being from a fatty fish source in order to gain all of the benefits and health fatty acids needed in the body.2
○ It is important to note that a proper ratio of Omega 6 fatty acids to Omega 3 Fatty acids is necessary to see the anti-inflammation benefits. When consumed in high amounts, Omega 6 fatty acids can become
pro-inflammatory, and change the makeup of our cells causing a change in function.5
1. American Heart Association. Monounsaturated Fat. Website. 1 June 2015. Accessed 11 March 2021. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats
2. National Health Service. Fat: The Facts. Website. 14 April 2020. Accessed 11 March 2021. https://www.nhs.uk/live-well/eat-well/different-fats-nutrition/#:~:text=Monounsaturated%20fats%20help%20protect%20your,spreads%20made%20from%20these%20oils
3. Unlock Food Canada. What’s the Difference Between Omega-3 and Omega-6 Fatty Acids? Website. 18 December 2018. Accessed 11 March, 2021. https://www.unlockfood.ca/en/Articles/Fat/What%E2%80%99s-the-difference-between-omega-3-and-omega-6
4. Harvard Health Publishing: Harvard Medical School. No Need to Avoid Healthy Omega-6 Fats. Website. 20 August 2019. Accessed 11 March 2021. https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
5. WebMD: Omega-6 Fatty Acids. Website. 2018. Accessed 11 March 2021 https://www.webmd.com/vitamins/ai/ingredientmono-496/omega-6-fatty-acids
