Monounsaturated fats were discovered to be healthy in the 1960's after the Mediterranean diet was studied. It’s a good idea to replace unhealthy fats (trans fats and saturated fats) with monounsaturated fats. There’s not a recommended dosage for these. They are healthy, but always eat high calorie foods in moderation. Good sources include olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.
Polyunsaturated fats are called essential fats because your body needs them for normal bodily functioning. They are used to build cell membranes, cover the nerves, clot the blood, move muscles, and for inflammation. Eating polyunsaturated fats can actually reduce LDL (bad) cholesterol and triglycerides. They come in two varieties: Omega-6 and Omega-3. Omega-6 fatty acids have been found to protect against heart disease. They are found in vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils. Omega-3 fatty acids help prevent heart attacks, stroke, and lethal heart rhythms. They also reduce blood pressure, raise HDL (good) cholesterol, lower triglycerides, reduce risk of dementia, and decrease the amount of arthritis medication needed. Omega-3 fatty acids can be found in salmon, mackerel, sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil.
I would love to know if you have tried substituting healthy fats for unhealthy fats. If you would like some help, contact me for a Free Discovery Session to see if health coaching can help you!