Polyunsaturated fats have a chemical structure containing two or more double bonds. Polyunsaturated fats are also liquid at room temperature.
The main sources of these two types come from vegetables, fruits, nuts and fish.
Although there is no recommended daily intake of monounsaturated fats, it is recommended to consume them as much as possible along with polyunsaturated fats to replace saturated and trans fats.
Polyunsaturated fats are found in soybean oil, corn oil, sunflower oil, and safflower oil. They are essential fats that are needed for normal body functions but cannot be made by the body and must be obtained from food. Polyunsaturated fats are used to build cell membranes and coat nerves. They are needed for blood clotting, muscle movement, and inflammation.
There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and soybean oil. Foods rich in linoleic acid and other omega-6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils.
However, studies show that consuming unsaturated fats alone may not be good for your heart, and consuming saturated fats is not as dangerous as previously thought, so it should still be consumed.
On the other hand, small, dense LDL has been shown to contribute to atherosclerosis, the buildup of plaque in the arteries that leads to heart disease.
Eating saturated fat does not necessarily increase small, dense LDL. In some cases, the risk of plaque buildup is even reduced by consuming saturated fat.
Eat a variety of fats (unsaturated and saturated fats) in recommended proportions.
Source: https://nhandan.vn/nhung-chat-beo-nao-la-chat-beo-tot-post859586.html
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