Which fat is good saturated or unsaturated

Unsaturated fats

Unsaturated fats, which are liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.

Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds.

There are two types of “good” unsaturated fats:

1. Monounsaturated fats are found in high concentrations in:

• Olive, peanut, and canola oils
• Avocados
• Nuts such as almonds, hazelnuts, and pecans
• Seeds such as pumpkin and sesame seeds

2.

Polyunsaturated fats are found in high concentrations in

• Sunflower, corn, soybean, and flaxseed oils
• Walnuts
• Flax seeds
• Fish
• Canola oil – though higher in monounsaturated fat, it’s also a good source of polyunsaturated fat.

Omega-3 fats are an important  type of polyunsaturated fat.

The body can’t make these, so they must come from food.

• An excellent way to get omega-3 fats is by eating fish 2-3 times a week.
• Good plant sources of omega-3 fats include flax seeds, walnuts, and c
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