Back to knowledge libraryPolyunsaturated Fat
What is Polyunsaturated Fat?
Polyunsaturated fat is a type of unsaturated fat in the diet. The two key polyunsaturated fats are omega 3 and omega 6, which are not made in the body. Similar to monounsaturated fats, polyunsaturated fats reduce blood levels of negative LDL cholesterol. Therefore, it is recommended to lower total fat intake and opt for unsaturated fats instead of saturated fats. The UK government recommends a polyunsaturated fat intake of 18g for adult males and 14g for adult females.
What is the role of Polyunsaturated Fat?
Polyunsaturated fats, similar to monounsaturated fats help to protect heart health by maintaining levels of good (HDL) cholesterol whilst reducing levels of bad (LDL) cholesterol. Find out more about the role of unsaturated fats here
What foods contain Polyunsaturated Fat?
Polyunsaturated fats are found in plant and animal foods. Foods rich in omega 6 include oils like rapeseed, corn and sunflowers, and nuts like walnuts, almonds and cashews. Omega 3 rich foods include oily fish like kippers, herring, trout, sardines, salmon and mackerel as well as chia seeds, walnuts and
Brussel sprouts
Further Resources:
References:
Public Health England (2016). Government Dietary Recommendations: Government recommendations for energy and nutrients for males and females aged 1–18 years and 19+ years. Available at: https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf [Accessed 21 Aug 2024]
British Nutrition Foundation (2023). Fats. Available at: https://www.nutrition.org.uk/nutritional-information/fat/ [Accessed 30 Aug 2024].
Written By:
Lucy Clarkson, SENR Nutritionist and Database Support, myfood24.