A systematic review of 17 randomized trials found that among high cardiovascular risk individuals, reducing saturated fat was linked to lower all-cause mortality and possible reductions in cardiovascular deaths, heart attacks, and strokes. Notably, the greatest benefit for preventing nonfatal heart attacks occurred when saturated fats were replaced with polyunsaturated fats (PUFA) rather than simply reducing them. For people at low to intermediate cardiovascular risk, cutting or replacing saturated fat intake offered little or no benefit over 5 years. The study is published in Annals of Internal Medicine.
Polyunsaturated fats (PUFAs) are essential "good fats" with multiple double bonds in their structure, found in liquid oils, nuts, seeds, and fatty fish, crucial for brain health, cell growth, and heart health, primarily coming in omega-3 (like from flax, salmon) and omega-6 (like from corn, soybean oil) forms, which our bodies can't produce and must get from food.
Key Types
Food Sources
- Omega-3s: Fatty fish (salmon, sardines, mackerel), walnuts, chia seeds, flaxseeds.
- Omega-6s: Soybean oil, corn oil, sunflower oil, nuts, seeds.
- Both: Tofu, walnuts, sesame oil, mayonnaise, some vegetable oils.
Health Benefits
- Heart Health: Help lower bad LDL cholesterol, reducing heart disease risk.
- Brain Function: Essential for memory, cognitive health, and nerve function.
- Cell Growth & Function: Vital for building cell membranes and proper body functions.
- Anti-inflammatory: Omega-3s, in particular, have anti-inflammatory properties.
Why They're Essential
- Your body can't make them, so you must consume them daily through diet.
- They remain liquid at room temperature due to their kinked structure, unlike solid saturated fats.
How to Include Them
- Choose fatty fish several times a week.
- Use liquid vegetable oils (like canola, soybean, sunflower) for cooking.
- Snack on walnuts, almonds, or seeds.
- Add flax or chia seeds to smoothies or yogurt.
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