Good sources of healthy unsaturated fats include fish, avocados, olives, nuts and vegetable oils. Don't get bogged down in the details. Choose foods that contain unsaturated fats instead of those that contain saturated or trans fats. Unsaturated fats (sunflower seed, safflower, and corn oils) are healthier for your heart. If you're trying to lower your cholesterol, the American Heart Association recommends that no more than 5 or 6 percent of your daily calories should come from saturated fat. For example, canola oil contains some saturated fat but is mostly a monounsaturated fat. Hydrogenated oil in food improves the texture, but it also means more saturated fat. In the UK on average we currently eat more saturated fat than is recommended. That’s why unsaturated fats are often liquids at room temperature, such as seed and plant oils like olive oil, unlike saturated fat sources such as butter or coconut oil. In other words, more saturated fat in your diet could potentially edge out those known healthy unsaturated fats. For example, canola oil contains some saturated fat but is mostly a monounsaturated fat. So paying attention to the amount of saturated fat vs. unsaturated fat in your diet, and opting for unsaturated options where possible, is a positive step for heart health**. Unsaturated fat appears to offer more health benefits than saturated fat, but it's important to remember that dietary fat is one part of your overall diet and lifestyle. One drawback of polyunsaturated fats, however, is that they spoil more quickly than saturated fats, even when you store them in the refrigerator. Also, oils tend to separate from foods, while fats stay in place. Unsaturated fat appears to offer more health benefits than saturated fat, but it's important to remember that dietary fat is one part of your overall diet and lifestyle. Of that fat intake, focus on healthy unsaturated fats as much as possible. Unsaturated fat molecules take up more physical space and can’t pack together as densely as saturated fats. One particular type of polyunsaturated fat—omega-3s—has ample science-backed health benefits. It's a great replacement for butter, which contains some unsaturated fat but is mostly a saturated fat. Instead, focus on choosing foods that contain unsaturated fats, instead of foods that contain saturated or trans fats. Other research has shown that people who eat a lot of saturated fat eat less of other nutrients, like unsaturated fat and/or carbohydrates. Monounsaturated fatty acids (olive, sesame, and canola oils) are the healthiest for daily use. Food manufacturers have learned that by adding hydrogen to unsaturated fats (oils), they can change their properties, resulting in much more satisfactory cooking results.

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