James Dowd and Diane Stafford
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 Kids need polyunsaturated fat—both omega-6 and omega-3 fat—in a ratio of 5:1 or less. You can ensure that your children get this all-important balance of polyunsaturated fats via:
?Fish oil supplements
?Omega-3 supplements
?Canola oil
?Flax oil
?Walnut butter or another natural, unsalted nut butter
?Green vegetables
Q: I've always heard that white cheese is healthier than yellow. Is this correct?
A: No, both white and yellow are high-fat and contain the wrong kind of fat. Both have lots of salt and many calories. Neither contributes to good health. |
Richard Beliveau, Ph.D. and Denis Gingras, Ph.D.
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 So omega-3 and omega-6 polyunsaturated fatty acids are fats whose first rigid point is found at the 3 and 6 positions respectively. For the same reason, monounsaturated fatty acids are often referred to as omega-9s; the only rigid point in their chain occurs at the 9 position.
Point of rigidity (double bond) Omega (to) \ hbC 0)9 COOH
Oleic acid (monounsaturated, omega-9) c06 COOH
HsC
Linoleic acid (LA) (polyunsaturated, omega-6)
H3C 0)3 COOH
Linolenic acid (LNA) (polyunsaturated, omega-3) exceptional omega-3 fatty acid content of the seafood in Inuit diet. |
Michael T. Murray and Michael R. Lyon
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 Although monounsaturated fats are not as unsaturated as polyunsaturated, they still contribute to healthier cell membranes because they are more fluid than saturated fats. And, because they only have one unsaturated bond, they are more stable and provide better protection against oxidative damage to cell membranes than polyunsaturated oils. |
Phyllis A. Balch, CNC
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 Similarly, a fat or oil composed mostly of polyunsaturated fatty acids is called "polyunsaturated," while a fat or oil composed mostly of monounsaturated fatty acids is called "monounsaturated."
One other element, trans-fatty acids, may play a role in blood cholesterol levels. Also called trans fats, these substances occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening. |
Michael T. Murray and Michael R. Lyon
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| And, because they only have one unsaturated bond, they are more stable and provide better protection against oxidative damage to cell membranes than polyunsaturated oils.
While olive oil and canola oil are by far the most popular monounsaturated fats in use, macadamia nut oil is superior to cook with because of lower levels of polyunsaturated oil (3 percent for macadamia nut oil versus 8 percent for olive and 23 percent for canola). |
J. Douglas Bremner
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 The Gruppo Italiano per lo Studio della Soprawivenza nell'Infarto Miocardico (GISSI) Prevenzione Trial assessed 11,324 Italians after a heart attack and randomly assigned them to take polyunsaturated fatty acids, vitamin E, both, or neither.15 The polyunsaturated fatty acids led to a reduction in heart attacks and related events, but vitamin E had no effect. The ATBC study showed an increase in strokes with vitamin E. |
Elaine Magee
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 When comparing margarine labels, look for one with: þPlant sterol or stanols added þThe least saturated fat þNo trans fats þA high amount of monounsaturated fat þPossibly some plant omega-3s as part of the polyunsaturated fat total þAround 8 grams of fat per tablespoon (so it works in recipes calling for butter or regular margarine but has a third less fat and one-quarter fewer calories than regular butter or stick margarine) þGreat flavor!
8. EAT FISH SEVERAL TIMES A WEEK
Fish offers powerful omega-3s, along with a dose of potassium. It's also a rare natural food source of vitamin D. |
| Although olive oil doesn't boast healthful omega-3s (one type of polyunsaturated fat found in seafood and in plant foods like ground flaxseed and canola oil), it may strengthen the anti-inflammatory effects of omega-3s. How does it do this? It could have something to do with olive oil's 30-plus phytochemicals, many of which have antioxidant and anti-inflammatory properties that help promote heart health and protect against cancer.
ENJOY OLIVE OIL AT ITS BEST
Choose extra-virgin olive oil, the least processed form, to get the highest levels of these protective plant compounds. |
| Canola oil, like avocados, is composed of mainly monounsaturated fat (8 grams per tablespoon), with about a third polyunsaturated fat (4 grams per tablespoon), some of which is plant omega-3s.
Control inflammation with the right ratio of omega-3s and -6s. Even though we need to eat more omega-3s and less omega-6s, there is evidence that the two can get along and work together. |
Tori Hudson, N.D.
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 The Step 1 diet advises to reduce total fat intake to less than 30 percent of daily calories, with 8 to 10 percent of calories coming from saturated fats. polyunsaturated fats should comprise less than 10 percent of daily calories. Monounsaturated fats (olive oil, avocados, soy) should be limited to less than 15 percent of total calories. The intake of cholesterol should be less than 300 mg per day. Protein should be about 15 percent of total calories, and total calorie intake should be determined based on what amount would help to maintain normal body weight. |
Elaine Magee
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| According to Dimitrios Trichopoulos, MD, PhD, from the Harvard School of Public Health, who recently studied the diets of more than 20,000 Greeks
W1F4JM' OLIVE OIL
Aside from being flavorful and delicious, olive oil is rich in monounsaturated fat and offers a wealth of benefits over the higher polyunsaturated vegetable oils. Consider the following:
Olive oil may decrease the risk of cancer. The phytochemicals in olive oil appear to slow the development of some cancer cells and increase the body's ability to speed their removal from the body. |
Neal Barnard, M.D.
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 People with skin cancer tend to have consumed more polyunsaturated oils, such as safflower oil.13
Both mono- and polyunsaturated oils are popular, of course, because they do not raise blood cholesterol levels as saturated fats do. But polyunsaturated oils are very fragile, so to speak; they are particularly vulnerable to free radical attack. (This is true not only in your body but on the shelf. Pastries made with polyunsaturated oils tend to go rancid quickly, due to free radical oxidation. |
Elaine Magee
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| Yes, nuts are high in fat, but theirs is for the most part a combination of monounsaturated fat and polyunsaturated fat, which are known to have a favorable effect on cholesterol levels. And this fat comes to us in a nice little package that includes some fiber, protein, and phytochemicals, too. Some nuts contribute other valuable nutrients.
NUTRIENT DENSITY OF COMMON NUTS
NUTRIENT
SOURCE
Selenium
Plant omega-3s
V4 c walnuts: 2. |
Neal D. Barnard and Bryanna Clark Grogan
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 If, however, hydrogen atoms are absent at several spots on the fat chain, the fat is called polyunsaturated. polyunsaturated oils are liquids. And if just one spot on the carbon chain has no hydrogen atoms attached, the fat is called monounsaturated. Olive and canola oils are rich in this sort of fat. They are unusual in that they are liquid at room temperature but solid in the refrigerator. Saturated fat is the kind that pushes your cholesterol upward.
All fats are mixtures. Beef fat, for example, is about half saturated fat, with the rest being a mixture of various unsaturated fats. |
Ann N. Martin
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 Perhaps once a week you can give your cat some fish, which provides polyunsaturated fats that your cat cannot obtain from meat. Be careful in feeding tuna to your feline.
In her book The Natural Cat, Anitra Frazier describes the "tuna junkie" as an expression used by veterinarians to describe a cat hooked on runa. According to Frazier, "The vegetable oil which it is packed in robs the cat's body of vitamin E which can result in a condition called steatitis."8 Symptoms of steatitis include extreme nervousness and severe pain when touched. |
Dr. Paula Baillie-Hamilton
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 Trans-Fats
Trans-fats are created when polyunsaturated oils and fats are heated in cooking. Food fried in sunflower oil, for example, is high in trans-fats; so is most deep-fried food. As these trans-fats not only prevent the uptake of good essential fats but also block their use in the body, they can lead to nutritional deficiencies. Limit yourself to cooking with olive oil, as it contains very little polyunsaturated fat.
Preparing for the Seven-Day Desludge Diet
This Seven-Day Desludge Diet is the next step to effective detoxing after starting the supplement program. |
Barnet Meltzer, M.D.
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 Polyunsaturated Fats: Good AND Bad. polyunsaturated fats are nicknamed "the in-between fats" because they have both positive and negative properties. The problem with polyunsaturated fats is, when they are exposed to heat or sunlight, they generate free radicals. Safflower, sunflower, and corn oils, followed by peanut oil, are high in polyunsaturated fats.
Trans-fatty Acids: Bad. Trans-fatty acids are man-made, and are considered by some in the medical profession to be even more harmful than saturated fats. |
Elaine Magee
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| After analyzing 23 dietary intervention studies on the independent effect of nuts on lipid levels, they concluded that eating between 50 and 100 grams of nuts five or more times a week, as part of an overall diet with total fat content around 35 percent of calories (and high in mono- and/or polyunsaturated fats), may reduce total cholesterol between 2 and 16 percent and LDL cholesterol between 2 and 19 percent.
How much is 50 to 100 grams of nuts? The bottom of the range, 50 grams, is around lA cup, an amount in line with the FDA-approved qualified health claim from 2003 that eating 1. |
Marshall Editions
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 Substitute polyunsaturated fats in your diet with monounsaturated fats to prevent stones from developing. A slow and steady weight loss (about 2 lb a week is normal) in people who are overweight is appropriate, but rapid weight loss should be avoided as this can precipitate gallstones.
Surgery: Gallstones that are symptomatic are treated surgically by a cholecystectomy (removal of the gall bladder). The operation generally requires a short recovery period, particularly when performed through a laparascope. |
Ann M. Coulston and Carol J. Boushey
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 The fish story: A diet-heart hypothesis with clinical implications: n-3 polyunsaturated fatty acids, myocardial vulnerability, and sudden death. Circulation 107, 2632-2634.
104. Multiple Risk Factor Intervention Trial Research Group. (1982). Multiple risk factor intervention trial. Risk factor changes and mortality results. JAMA 248, 1465-1477.
105. Hu, F. B., Bronner, L., Willett, W. C., et al. (2002). Fish and omega-3 fatty acid intake and risk of coronary heart disease in women. JAMA 287, 1815-1821.
106. Morris, M. C., Manson, J. E., Rosner, B., Buring, J. E., Willett, W. |
| Dietary polyunsaturated fatty acids and mortality in the Multiple Risk Factor Intervention Trial (MRFIT). World Rev. Nutr. Diet. 66, 205-216.
96. de Lorgeril, M., Renaud, S., Mamelle, N., et al. (1994). Mediterranean alpha-linolenic acid-rich diet in secondary prevention of coronary heart disease. Lancet 343, 1454-1459.
97. de Lorgeril, M., Salen, P., Martin, J.-L., Monjaud, I., Delaye, J., and Mamelle, N. (1999). Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: Final report of the Lyon Diet Heart Study. |
Andrew Pengelly
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 Polyunsaturated fatty acids—two or more double bonds, e.g. linoleic acid
OH linoleic acid — an omega 6 fatty acid
Structure of a polyunsaturated acid
The more double bonds a lipid contains, the greater the fluidity. Conversely the saturated fatty acids without double bonds tend to be solid. Plants and animals from cold regions (e.g. fish from the deep oceans) contain high levels of polyunsaturated acids whereas those from tropical regions (e.g. pigs, coconut and palm oils) contain more saturated fatty acids. |
David Wolfe
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 Deranged polyunsaturated fats (otherwise known as trans-fatty acids) are the most damaging fats for the body and should be totally avoided.
Because all oils are in some way sensitive to light, oxidation, rancidity and contact with plastic, I recommend only purchasing oils that are packaged in dark glass. polyunsaturated oils such as flaxseed oil and hempseed oil should be refrigerated.
Fats And Longevity
Living a long and vibrant life is a matter of minimizing free radical damage to the body through a diet rich in antioxidants. |
| Saturated, Monounsaturated, And polyunsaturated Fats
Research by Dr. Howell in Enzyme Nutrition and Udo Erasmus in Fats That Heal, Fats That Kill indicates both saturated and unsaturated fats are greatly beneficial as long as they are raw. If the fats are cooked or oxidized, they are altered chemically and may be devoid of lipase (the fat-splitting enzyme) which can lead to health challenges.
There are three major types of fats: saturated, monounsaturated and polyunsaturated fats. |
Earl L. Mindell, RPh, PhD with Virginia Hopkins, MA
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| Omega-3 Supplements: Soothe Inflammation and Prevent Heart Disease The Standard American Diet (aptly known as SAD) is rich in saturated fats and polyunsaturated fats (which are usually hydrogenated). Most of the polyunsaturated fats found in processed foods and cooking oils are omega-6 fats, and the intake of omega-3 fats—also polyunsaturated—is usually very low. The resulting imbalance in these fats has been linked to chronic allergies, poor immune function, and increased risk of heart disease and some cancers. Omega-3 fats are especially important for those at risk of heart attack. |
Marshall Editions
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| These polyunsaturated fats are vital for locking moisture into skin and hair cells to keep them supple. Good sources of essential fats include oily fish, such as salmon or mackerel, avocados, and nuts. Dry hair can also be caused by a lack of iron or zinc in the diet. Foods rich in iron include wholegrains, fortified cereals, pulses, greens, and dried fruit. Foods rich in zinc include eggs, wholegrains, soya, and chicken. Hair also tends to dry out as you age because the body's natural level of oil production from the sebaceous glands is reduced. |
Jonny Bowden, Ph.D., C.N.S.
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 Less than half of the 9 or so g of fat in that 4-ounce portion of meat is saturated fat; most of the rest is heart-healthy monounsaturated fat and the remainder is polyunsaturated.
That 4-ounce portion of lamb also contains 25 percent of the RDI for zinc and more than one-third of the RDI for vitamin B12. Zinc is an essential mineral that is found in almost every cell and stimulates the activity of approximately 100 enzymes, substances that promote biochemical reactions in your body. |
Ann M. Coulston and Carol J. Boushey
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| In contrast, in seven of eight published observational studies, lower risk for early or late AMD is reported among people with higher intake of fish or long-chain omega-3 polyunsaturated fatty acids (LC Omega-3 PUFAs) [195-201]. Only in one population-based sample from Wisconsin with low fish intake was there no association between fish intake and AMD observed [193]. |
Tori Hudson, N.D.
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| Replacing saturated fatty acids in the diet with polyunsaturated fatty acids (PUFAs) from vegetable oils will lower both total cholesterol and LDL levels and decrease blood pressure.52 However, it may also lower HDL.
The third general type of fat is monounsatu-rated fat. These fats contain one double bond. Monounsaturated fatty acids, as found in olive oil, show either no effect on HDL or an increase in HDL, thereby promoting a better effect than either PUFAs or saturated fats. Of all the types of fat, monounsaturated is the healthiest for your heart. |
| The high content of oleic acid make these two oils far superior to the highly polyunsaturated oils like corn, safflower, and soy that are easily damaged by heat and light and aren't as heart-healthy. The fatty acids in these less desirable oils are changed to lipid peroxides with cooking, which have a toxic effect on the inside of the arteries. In a healthy cardiovascular prevention regime, one would, therefore, preferentially eat the seeds and fruits that contain monounsaturated oils; use canola, sesame, and olive oil for cooking; and leave the rest of the oils on the supermarket shelves. |
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