Fats and figures

UNSATURATED FATS
Unsaturated fats (fats in which the fatty acids are not completely saturated with hydrogen atoms) are liquid at room temperature. These can be subcategorized as either monounsaturated or polyunsaturated, depending on which fatty acids are present in the greatest concentration.

Monounsaturated
Monounsaturated fats protect against heart disease by lowering LDL-cholesterol levels. These fats are typically part of a Mediterranean diet, which is rich in fruits, vegetables, beans and legumes, as well as olive oil and nuts, which are associated with lower rates of heart disease and cancer. Olive, canola and peanut oils are high in monounsaturated fats, as are avocados, some margarines and nuts, such as almonds and hazelnuts.

Polyunsaturated
Omega-3 fatty acids: These include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and the essential fatty acid called alpha-linolenic acid (ALA). They help prevent blood clotting and thus reduce the risk of stroke. They help lower harmful triglycerides, reduce heart rhythm abnormalities and possible protect against heart disease. There's also some evidence that omega-3 fatty acids have anti-inflammatory properties that may be helpful for people with rheumatoid arthritis and other inflammatory conditions, such as colitis. You can get EPA and DHA from oily cold-water fish, such as salmon, mackerel, herring and sardines. ALA is found in flaxseeds and flaxseed oil, canola oil, soybeans and soybean oil, walnuts and, in smaller amounts, dark green leafy vegetables.

Omega-6 fatty acids: These fats provide your body with linoleic acid, the second essential fatty acid. They help lower LDL cholesterol but should be eaten in moderation since there's some evidence that large amounts can lower your HDL (or "good) cholesterol as well. You'll get omega-6 fats from eating safflower, sunflower, corn, soybean and sesame oils, as well as almonds, pecans, Brazil nuts, sunflower seeds and sesame seeds.

Fatty acids
It's important to maintain a good balance between omega-3 fatty acids, which can reduce inflammation, and omega-6 fatty acids, which can promote inflammation. An imbalance between these fatty acids can contribute to disease. We can reach the target ratio by eating more omega-3 rich foods, such as salmon, mackerel and flaxseeds.

4:1 -- recommended ratio of omega- to omega-3 fatty acids in a healthy diet

10:1 -- conservative estimated ratio of omega-6 to omega-3 fatty acids in the average diet