Unsaturated Fats

WHAT ARE UNSATURATED FATS?

Unsaturated Fats are always in liquid form at room temperature, hence we call them oils. Unsaturated fats are mainly of two types:

1. Monounsaturated Fats [MUFA]
2. Polyunsaturated Fats [PUFA]

Sources Of Monounsaturated Fats In Our Diet  

1. Olive oil
2. Avocado oil
3. Groundnut oil
4. Cashews
5. Almonds
6. Flaxseeds
7. Pumpkin seeds

Both MUFA and PUFA are known to be safer varieties of Fats in our diet and they also have some health benefits:

1. Reduce Blood cholesterol levels
2. Reduce risk of getting heart problems like Heart attacks
3. Lowers risk of getting cancers
4. Helps in weight loss

Polyunsaturated Fats

Omega-3 AND Omega-6 are the 2 main types of Polyunsaturated Fats present in our diet. Omega 3 and Omega 6 are called essential fatty acids because they are not present in our body. They are present in the oils that we consume. The ratio of Omega-6: Omega-3 in the oils that we consume is important. The ideal ratio is 4:1. Ratio of Omega 6: Omega 3 in commonly used oils

NAME OF OIL	OMEGA-6:OMEGA-3 4:1(IDEAL)
FISH OIL	NO OMEGA-6 ONLY OMEGA-3
FLAXSEED OIL	1: 3.1
CANOLA OIL	1.9 :1
OLIVE OIL	9:1
SAFFLOWER OIL	14:1
CORN OIL	57:1
SUNFLOWER OIL	71:1

[toggles title="CLICK TO KNOW MORE ABOUT Benefits of Omega 3"]

	Omega-3
Blood pressure	Reduces risk of raised BP
Diabetes	Reduces risk of Diabetes
Heart Attacks	Protects from Heart Attacks
Blockage of Blood vessels	Reduces risk of blockage of vessels
Weight Gain	Less chance of obesity
Blood Cholesterol	Reduces bad Cholesterol
Asthma	Reduces chances of Asthama attack
Cancer	Protects from Cancers

[/toggles] [toggles title="CLICK TO KNOW MORE ABOUT Adverse effects of Omega 6"]

	Omega-6
Blood pressure	Increases risk of High BP
Diabetes	Increases risk of Diabetes
Heart Attacks	Increases risk of Heart Attacks
Blockage of Blood vessels	Increases risk of blockage of vessels
Weight Gain	High chances of Obesity
Blood Cholesterol	Increases bad Cholesterol
Asthma	Increases chances of Asthama attack
Cancer	Increases Risk of Cancers

[/toggles] Sources of Omega-3 in diet The dietary sources of Omega-3 are,

1. Fish and fish oils
2. Flaxseeds and Flaxseed oil
3. Walnuts
4. Eggs
5. Pecan seeds