Monounsaturated and polyunsaturated fats don't deserve the bad reputation of fat in general. These types are fat are actually a healthy part of your diet and should make up the majority of the fat you eat each day. In addition to being nutritious, monounsaturated and polyunsaturated fats also offer protective benefits that might reduce your risk of certain illnesses and diseases.
Sources and Tips
One of the primary sources of monounsaturated fats are liquid oils such as olive, canola, peanut, safflower and sunflower oils. Use these types of oils instead of butter, margarine or lard when you cook, and you'll easily add beneficial monounsaturated fats to your diet. Avocados are rich in monounsaturated fats, too. Add them to tacos, burritos or deli meat sandwiches. Eat a handful of nuts or seeds each day as another way to include monounsaturated fats in your daily diet. Almonds, hazelnuts, pecans, pumpkin seeds and sesame seeds are all good sources.
Sources and Tips
Soybean, corn and flax oil are healthy sources of polyunsaturated fats. Use these for cooking to reap the benefits they offer your heart. Eat a handful of walnuts each day or add them to oatmeal or yogurt -- they are one of the top sources of polyunsaturated fat. Ground flaxseed is another good source. Add it to homemade bread and muffin recipes or stir it into a bowl of oatmeal. Include fatty fish, such as salmon, mackerel and trout, in your diet, as well. Fatty fish is one of the best sources of omega-3 fatty acids, and it can be grilled, baked or roasted to make a tasty dish.
source: http://healthyeating.sfgate.com/monounsaturated-fat-vs-polyunsaturated-fat-6898.html
Monounsaturated Fat
Monounsaturated fats can help lower your cholesterol levels when you eat them in place of saturated or trans fats, which are found in foods like butter, baked goods and fried fast foods. Nutritious monounsaturated fats can also keep your heart rhythm normal and reduce inflammation, a condition that can increase your risk of certain types of cancer. Eating monounsaturated fats helps regulate your insulin and blood sugar levels, which is beneficial for everyone, but can be particularly helpful for people with diabetes.Sources and Tips
One of the primary sources of monounsaturated fats are liquid oils such as olive, canola, peanut, safflower and sunflower oils. Use these types of oils instead of butter, margarine or lard when you cook, and you'll easily add beneficial monounsaturated fats to your diet. Avocados are rich in monounsaturated fats, too. Add them to tacos, burritos or deli meat sandwiches. Eat a handful of nuts or seeds each day as another way to include monounsaturated fats in your daily diet. Almonds, hazelnuts, pecans, pumpkin seeds and sesame seeds are all good sources.
Polyunsaturated Fat
Polyunsaturated fats, like monounsaturated fats, help lower your bad cholesterol level when you eat them instead of saturated or trans fats. They might also boost your good cholesterol level, which can reduce your risk of heart disease. A specific kind of polyunsaturated fat, called omega-3 fatty acids, is particularly beneficial to your heart by protecting you against high blood pressure. This unsaturated fat might also reduce your risk of Type 2 diabetes.Sources and Tips
Soybean, corn and flax oil are healthy sources of polyunsaturated fats. Use these for cooking to reap the benefits they offer your heart. Eat a handful of walnuts each day or add them to oatmeal or yogurt -- they are one of the top sources of polyunsaturated fat. Ground flaxseed is another good source. Add it to homemade bread and muffin recipes or stir it into a bowl of oatmeal. Include fatty fish, such as salmon, mackerel and trout, in your diet, as well. Fatty fish is one of the best sources of omega-3 fatty acids, and it can be grilled, baked or roasted to make a tasty dish.
source: http://healthyeating.sfgate.com/monounsaturated-fat-vs-polyunsaturated-fat-6898.html
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