What Are Polyunsaturated Fats?

The Yolk

Two types of polyunsaturated fats
- Omega-3
- Omega-6
- We must have a ratio of omega-3 to omega-6 for optimal health
- Typical American diet is too high in omega-6 (think fried foods and vegetable oils)
What do polyunsaturated fats help with?
- Heart health
  - Reduce overall cholesterol levels
  - Omega-3 associated with less fatal coronary artery disease
- Mental health
  - Important in signaling pathways in the brain
  - ADHD associated with low omega-3 levels
- Inflammation
  - Decreased inflammatory markers with consumption of polyunsaturated fats
  - But, varying results on inflammation overall
- Cell membranes
  - Strengthens cell walls, which helps with everything because the body is cells
- Children’s growth
  - Healthy fats are essential for growth and brain development
What foods have polyunsaturated fats?
- Omega-6
  - Egg yolk
  - Tofu
  - Hemp seeds
  - Avocado oil
  - Almonds
  - Peanut butter
  - Vegetable oils – but not recommended
- Omega-3
  - Walnuts
  - Flax seeds
  - Salmon and other fresh fish
  - Sardines
  - Chia seeds
  - Grass fed animal products
  - Avocados
- A lot of foods have a good ratio of both – chia seeds, hemp seeds, walnuts, papayas

Make sure to get polyunsaturated fat into your diet
Don’t stress over the ratio because it’s confusing
- Consume less vegetable oils and fried foods
  - Choose coconut oil, avocado oil, olive oil rather than canola or vegetable oil
- Consume nuts and seeds, eggs, fish, if possible

Share the yolk

CategoriesNutrition