Nuts and seeds such as walnuts, almonds, cashews and pistachios, are also good sources of protein that are heart healthy and contain a high content of polyunsaturated fat
Half of the participants consumed a normal diet with saturated fats, and half were told to restrict saturated fats and replace them with safflower oil, an omega-6 polyunsaturated fat
. The researchers found that over three years, the safflower oil group experienced a higher risk of death from heart disease, and from all causes overall, than the other group.
The report adds it is vital to consider the food source of the fats, as opposed to the actual amount of fat from saturated or polyunsaturated fat
"Corn oil has lots of polyunsaturated fats
, similar to what you'd find in a lot of nuts and common grocery store seed oils," Dr.
The majority of fat should be in the form of monounsaturated and polyunsaturated fats
. Less than 10 percent of your daily calories should come from saturated fat (that's 18 grams or less if you eat about 1,600 calories per day and 20 grams or less if you eat 2,000 calories per day).
What does this mean to you if you don't know which oils are high in polyunsaturated fats
and which contain more monounsaturated fats?
It focused on one, not all, omega-6 polyunsaturated fats
, and the results are in a very specific group--middle-aged men who had had heart attacks.
"ALMOST 90 PERCENT OF THE FAT FOUND IN PISTACHIO kernels is the healthy unsaturated kind, such as mono- and polyunsaturated fats
, the good types that may play a role in cardiovascular wellness," said Gary Foster, Ph.D.
The scientists discovered that microbes within the guts of the animals found the beneficial fats "toxic" and would then de-toxify them by converting the polyunsaturated fats
into unhealthy saturated fats, which have been linked to cancer.
The American Heart Association is expanding and improving its Heart-Check Food Certification Program to allow certification of more foods with healthier fats, including fish, nuts and other foods higher in monounsaturated and polyunsaturated fats
. The association is also revising sodium allowances and implementing screening guidelines to limit added sugars and promote dietary fiber in certified products.
But olive oil and healthier polyunsaturated fats
appear to have the opposite effect, helping to keep people cheerful.
It is a good source of protein, magnesium, phosphorus, fibre, and vitamin E, and butter's calories come from healthy mono- and polyunsaturated fats
, while just 3.5 grams is from saturated fat.