Therefore, it is recommended that PUFAs be consumed in moderation. Currently the recommended ratio is 2:1 to 4:1 (omega-6s to omega-3s) but the ratio for of the standard American diet (SAD) is around 10:1. Recent research suggests that consuming too many omega-6 (in relation to omega-3) can be harmful to the heart. Polyunsaturated Fats (PUFAs) can help lower total cholesterol and are found in nuts, seeds, fatty fish, and many oils, including corn, safflower, grapeseed, wheat germ, walnut, cottonseed, soybean, sesame, sunflower and vegetable oil.
They are typically found in avocados, nuts, seeds, and olive, canola and peanut oils. Monounsaturated Fats (MUFAs) raise HDL and lower LDL. Excellent plant-based sources include flaxseeds, flaxseed oil and walnuts. Omega-3 Fatty Acids are unsaturated fats that lower blood pressure and triglycerides, fight inflammation and control blood clotting.
Saturated fats are typically found in meat, poultry, seafood, eggs, milk, cheese, butter and other dairy and animal products, as well as in palm and coconut oil. Saturated Fats increase total cholesterol and LDL and may increase the risk for type 2 diabetes. If a food label contains the words hydrogenated, partially hydrogenated or shortening, it contains trans fats. Trans Fats increase total cholesterol and LDL (bad cholesterol), while lowering HDL (good cholesterol) and are found in most fast foodsand many junk foods. This infographic entitled "Fats - The Good, The Bad and The Ugly" illustrates six types of fat, and why each type is considered healthy or unhealthy, and lists typical foods in which each type of fat is found.
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