Polyunsaturated Fat (includes Omega 3 Fat).

Polyunsaturated fats are usually liquid at room temperature. Many vegetable fats are high in polyunsaturated fat which is more common than the other unsaturated fat - monounsaturated fat.

Polyunsaturated Fats are also known as essential fatty acids as the body cannot produce fats of these types by itself. Polyunsaturated Fat includes both the Omega 3 group and Omega 6 group of fats.

Omega 6 Fats.

Can help reduce total cholesterol levels but also reduces the 'good' cholesterol level, so the advice is use in moderation. With up to about 10% of the calories in the diet coming from this type of fat.

Sources of Omega 6 Fat.

Omega 3 Fats.

Oily Fish are rich in Omega 3 Fats that are good for the heart Omega 3 Fats are recommended and beneficial in reducing the risks of heart disease and have other health benefits too.

You can get benefits from eating a single portion (140g/5oz) of oily fish (a good source of Omega 3 fat) once a week and further benefits if you eat oily fish twice a week.

The BMJ recently (end of March 2006) published this article:

What Omega 3 Fats do.

Increase the 'good' cholesterol level, stabilise the heart rhythm and makes the blood more free flowing (less sticky).

Sources of Omega 3 Fat.

  • Oily Fish - Anchovies, Carp, Eel, Herring, Kipper, Mackerel, Pilchards, Salmon, Sardine, Trout & Tuna.
  • Vegetables Sources - Canola Oil, Walnuts, Flax Seeds & Spinach.
  • Cod Liver Oil.

Note that: -

  1. Canned tuna (but not salmon) have most of the Omega 3 Fat removed.
  2. Smoked Fish retain Omega 3 Fats but are often high in salt.

 Omega 3 Fat in grams
100g Tinned Salmon1.8g
100g Tinned TunaTrace
100g Sardines, Mackerel & Pilchards2.5g
1 teaspoon Cod Liver Oilabout 1g
Recommended Weekly intake5-10g per week

Note the advice on oily fish (June 2004) from the Food Standards Agency

 Recommended Weekly Limit for Oily Fish
Men and BoysUp to 560g (1lb 4oz)
Girls and Women of child bearing ageUp to 280g (10oz)
Other WomenUp to 560g (1lb 4oz)

External Links.