Benefits
The two main families of polyunsaturates that have been studied are the omega-3 and omega-6 fats. These fats reduce cholesterol levels when substituted for saturated fats.

Omega-3 Fats

Benefits
Research suggests that omega-3's reduce dangerous blood clotting. Blood clotting is a crucial function of blood. It is caused by tiny blood cells called platelets that stick together to begin building a clot.  But when platelets become too sticky, clots can form in the bloodstream, preventing the flow of blood to the heart and brain, and leading to heart attacks and strokes.

 

Additional Benefits
Studies also suggest that omega-3's prevent abnormal heart rhythms, improve immune function, and promote eye and brain development, reduce blood pressure, total cholesterol and LDL (bad cholesterol) levels.

 

Sources
The richest source of omega-3's are found in fatty fish like salmon, mackerel, sardines, herring, anchovies, whitefish and bluefish. Other fish and shellfish also have fair amounts of omega-3's.

               

Other Sources
These Include linseed oil, walnuts and walnut oil, soybeans, spinach and mustard greens. It is also found in rapeseed, which is used to make canola oil.

For additional information see The Mediterranean Diet.

Omega-6 Fats

Benefits
These fats have long been promoted in the American diet to replace saturated fats. Omega-6 fats lower blood levels of total cholesterol and LDL's---"bad cholesterol"---. These fats have been reported to make up about 90% of the PUFA's (polyunsaturated fats) in the American diet in the form of vegetable oils.

Some experts now believe that widespread use of these oils has upset the balance between omega-6 and omega-3 fatty acids. Too much omega-6's may increase cancer risk.

Sources
Soybean, corn, sunflower and safflower oils are particularly rich in omega-6's

Monounsaturated Fats

Benefits
Monounsaturates lower LDL---"bad  cholesterol"---levels but HDL---"good cholesterol"--- remains unchanged. Scientists noted that people in Mediterranean countries suffer a much lower incidence of heart disease and stroke despite their high-fat diets. It has been theorized that the fat in their diets which is primarily olive oil (a monounsaturated fat), may be the reason for their cardiovascular health.

 

Sources
The two best sources are olive and canola oil. Peanuts and peanut oil are also good sources. Note: Peanut butter is not a good source of monounsaturated fats.

What's in Your Basket ?

What is it ?
Cholesterol is a white, fat-like substance used to build cell walls and produce certain hormones. It is essential to life. The human body can produce all the cholesterol it needs.

HDL/LDL
HDL---"good cholesterol"--- helps remove excess cholesterol from the bloodstream  while LDL---"bad cholesterol"---contribute to the artery-blocking deposits of plaque.

Detrimental Effects
High blood cholesterol is a known risk factor for heart disease. The amount of cholesterol you consume affects the amount your body produces, which is also affected by genetic factors. But saturated fats and trans fats affect blood cholesterol levels even more than dietary cholesterol itself.

Sources
Foods high in cholesterol are of animal origin (eggs, meat, butter, whole milk and cheese).
      

Saturated Fat

Detrimental Effects
Research conclusively shows that saturated fats do increase the risk of heart disease, and possibly some cancers. These fats raise cholesterol levels which cause fatty deposits, called plaques, to be deposited in the coronary arteries. These can eventually restrict blood flow to the heart muscle.

 

Sources
Saturated fats are found primarily in meat, butter, whole milk, cheese and cream. Beware of so-called tropical oils--- coconut, palm and palm kernel oil---as substitutes. Although they are of vegetable origin, they're saturated.

Trans Fats

What are these?
These fats are produced when vegetable oils are made harder and more stable by a process called hydrogenation. In other words, these are vegetable oils that are made to resemble animal fats in their chemical structure.

Vegetable oils are liquid at room temperature. When they are hydrogenated, they become harder and thus can be made into items like sick margarine.

 

Detrimental Effects
According to Harvard researchers, gram-for-gram, trans fats have a larger impact on heart health than saturated fats. Other studies indicate that trans are equally if not more damaging than saturated fats. Whatever the case, it will be worth your while to begin reading labels and cut your intake of these fats if you haven't already.

   
Sources
Hydrogenated fats (i.e. trans fats), have found their way into a large proportion our food supply. They are used in everything from margarine, shortenings (e.g. Crisco), crackers, cookies, baked goods and peanut butter, to fast foods and even some soups, beans and cereals.

Food Labels
Check to see if a label lists hydrogenated or partially hydrogenated fats as one of the first three ingredients. That usually indicates substantial amounts of trans fats.

 

Brand Name Foods
Promise is the first to offer an entire line of trans-free margarine. Other brands such as Smart-Beat, offer trans-free tub margarine. Promise has also developed a trans-free stick margarine which is useful in baking.

Note
Total fat in these margarines are not reduced so they will contain the same calories.