Poly Vs. Mono Unsaturated Fat

According to Oregon State University's (OSU) Health Services, both mono- and polyunsaturated fats come from mainly plant sources, have a number of health benefits, and can replace saturated fats in your diet. Keeping saturated fat a small part of your diet will decrease your risk for elevated cholesterol levels and heart disease.

Definition

• According to the American Health Association (AHA), monounsaturated fats are liquid at room temperature, but become solid when subject to cold temperatures. They have one double-bonded carbon in the molecule. Polyunsaturated fats are liquid at room and colder temperatures, and have more than one double-bonded carbon in the molecule.

Effects on Health

• Both poly- and monounsaturated fats tend to reduce bad cholesterol and lower your risk of developing heart disease. However, according to OSU's Health Services, monounsaturated fats can raise good cholesterol while polyunsaturated fats lower both good and bad cholesterol. Raising good cholesterol isn't a bad thing, though--this actually helps fight bad cholesterol.

Moderation

• The AHA suggests that poly- and monounsaturated should be eaten in moderation and shouldn't equal more than 25 to 35 percent of your total caloric intake each day. Both types of fats have 9 calories per gram.

Types of Foods in which They're Found

• According to the AHA, mono- and polyunsaturated fats are found in foods like vegetable oils and nuts. Polyunsaturated fats are also found in fish. Monounsaturated fats are also found in things like avocados and peanut butter.

More Effects on Health

• According to the AHA, polyunsaturated fats are full of essential fats that your body doesn't make but needs (omega-6 and 3, which help keep your brain healthy and help your body develop). Monounsaturated fats help maintain your body's cells and are usually high in vitamin E (an antioxidant of which many Americans could use more).