Foods Low In Polyunsaturated Fat

What is Polyunsaturated Fat?

Polyunsaturated fat is one of the three main types of dietary fat. It is a type of unsaturated fat, which means it has more than one double bond in its molecular structure. This makes it liquid at room temperature. Polyunsaturated fat is found in a variety of foods, including fatty fish, some oils, and certain nuts and seeds. It can also be found in processed foods, such as margarine and some snack foods.

Health Benefits of Consuming Polyunsaturated Fat

Eating polyunsaturated fat is beneficial for your health. It is considered a "good" fat, meaning it can help reduce bad cholesterol and promote good cholesterol levels. It is also known to reduce inflammation and help protect against heart disease. Polyunsaturated fat can also help lower blood pressure and improve the health of your blood vessels.

Foods Low in Polyunsaturated Fat

If you’re looking to reduce your intake of polyunsaturated fat, there are plenty of foods to choose from. Some of the best sources of low-fat protein include skinless chicken and turkey, lean cuts of beef and pork, fish, and beans and legumes. If you’re looking for low-fat dairy, opt for fat-free or low-fat versions of milk, cheese, and yogurt, as well as eggs and egg whites.

Fruits and Vegetables

Fruits and vegetables are a great source of nutrition and are low in polyunsaturated fat. Fresh fruits and vegetables are always a great choice, but canned and frozen fruits and vegetables can also be an option. When shopping for canned or frozen fruits and vegetables, look for those that are unsweetened, with no added sugar or salt.

Grains

Whole grains are a great source of fiber and nutrition, and they’re low in polyunsaturated fat. Choose options such as whole-grain bread, brown rice, quinoa, oats, and barley. When purchasing processed grains, such as cereal, crackers, and granola bars, look for those that are made with whole grains and have no added sugar or salt.

Nuts and Seeds

Nuts and seeds are a great source of healthy fats and protein, and they’re low in polyunsaturated fat. Choose unsalted, raw, or dry-roasted nuts and seeds, such as almonds, walnuts, pumpkin seeds, and chia seeds. Keep in mind that nuts and seeds can be high in calories, so it’s important to watch portion sizes.

Bottom Line

Eating foods low in polyunsaturated fat can help you reduce your intake of this type of fat and improve your overall health. Choose lean proteins, fruits and vegetables, whole grains, and nuts and seeds for a healthy, balanced diet.