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Food Sources of Polyunsaturated Fat

Polyunsaturated fats can be healthy foods, provided they're eaten in moderation. Sources of polyunsaturated fats include fish, oils and omega-3 fatty acids, though many foods contain a combination of good, not-so-good and bad fat materials. Dietary fats come in two basic varieties--saturated and unsaturated. According to the Mayo Clinic, differences in chemical structure make unsaturated fats easier for the body to digest, which reduces the amount of fat left in the body.

  1. Fish

    • Fish is classified as a polyunsaturated fat, meaning its chemical make-up contains more than one double-bonded carbon atoms, while monounsaturated fats only have one double-bond. Select fish varieties, such as salmon, herring, mackerel and trout provide a healthy form of fat-intake within a diet. According to the American Heart Association, a healthy fat can actually help eliminate harmful cholesterol accumulation in the body, which makes fish a heart healthy food choice as well.

    Oils

    • One characteristic of polyunsaturated fats is their ability to maintain a liquid consistency at room temperature and under chilled conditions. In comparison, saturated fats maintain a solid consistency at room temperature and even under heated conditions depending on how rich a fat it is, according to the American Heart Association.Natural oils like corn, canola, olive, soybean and sunflower contain high amounts of polyunsaturated fats. Certain nut and seed varieties, such as walnuts, brazil nuts and sunflower seeds, produce natural oils as well, which makes them a good source of polyunsaturated fat. In the case of oils, some varieties may contain a combination of poly- and mono- unsaturated fats and even saturated fats in small amounts, according to the Mayo Clinic.

    Omega-3 Fatty Acids

    • Foods high in polyunsaturated fats are rich in omega-3 fatty acids, which accounts for the beneficial effects they have on the body. Omega-3 fatty acids are known for their ability to help breakdown fatty materials in the body. Fat accumulations in the tissues and arteries indicate a high level of fat or cholesterol in the bloodstream. According to the American Heart Association, omega-3 fatty acids help reduce the amount of "bad cholesterols", or low density lipoproteins (LDLs) in the blood stream. In effect, replacing foods high in saturated fats with those high in polyunsaturated fats can significantly reduce a person's risk of developing heart disease. Foods specifically made with omega-3 fatty acids include specialty margarines that contain canola and soy oils, according to the Better Health Channel.

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