10 Foods High in Polyunsaturated Fat
It might sound counterintuitive at first to think we should look for high-fat foods to make a healthy diet. Not all fats are bad for you, though, and even the ‘bad’ fats should be included in limited amounts. Not only are some fats not bad for us, they can even have a positive effect on our health.
Polyunsaturated fats are one of the good fats. They help to lower blood pressure and also help regulate the levels of ‘good’ cholesterol in our body. This helps us to maintain overall good health and help to prevent heart disease and other serious health issues. Here’s a look at some foods that are high in polyunsaturated fat.
Polyunsaturated Fat Rich Food #1: Safflower Oil
Safflower is a type of plant and, like so many plants, it is very useful in cooking. Oil is extracted from the plant’s seeds and this oil can be used in cooking. It has various health benefits over other types of oil, including being high in polyunsaturated fats.
Safflower oil is also high in Omega 6 fatty acids which have been shown to help burn fat, making it ideal for people on a weight loss diet. It is also thought to help with diabetes, and also encourage a healthy heart. Other benefits include a good complexion and good hair and scalp health.
Polyunsaturated Fat Rich Food #2: Salmon
Salmon is among the most delicious of all fish and is often found served up in high-end restaurants. It gets even better because salmon is also very nutritious and is packed full of nutrients that help keep us healthy and well. It is a great source of high-quality protein and omega 3 fatty acids and also has a high polyunsaturated fat content.
Omega 3 fatty acids are a type of polyunsaturated fat themselves. These have been shown to help maintain a healthy blood pressure while also encouraging good health of the heart. Salmon can be cooked in a number of ways and is also delicious raw which helps us make the most of its nutrient content.
Polyunsaturated Fat Rich Food #3: Olives
Olives have quite a unique flavour and can be used as ingredients in a lot of dishes. They also make excellent snacks and can often be found on cocktail sticks at parties. The good news is that not only are olives delicious, they are also a very good source of polyunsaturated fats.
Olives are also high in antioxidants which help to protect our bodies against the effects of ageing. What’s more is that they contain probiotics, which help to maintain a healthy digestive system. They are also relatively low in calories than other snacks, making them suitable for people on a low-calorie weight loss diet.
Polyunsaturated Fat Rich Food #4: Olive Oil
Olive Oil has been used in cooking for thousands of years. While early civilisations would have known just how delicious it is, they would not likely have been aware of the nutrition it provides. Olive oil is high in polyunsaturated fats, making it a healthier alternative to many other types of cooking oil.
Olive oil also contains compounds that have anti-inflammatory properties, and also contains antioxidants. It is even thought that olive oil can help reduce the risk of stroke. Olive oil has a wide range of uses in cooking. It can be used as an oil for frying, an ingredient and as a salad dressing.
Polyunsaturated Fat Rich Food #5: Flax Seeds
Flax is perhaps best known for its use in textiles, but its seed can also be used in cooking. It is most often found in baking such as in bread and cakes and can also be made into smoothies. They are also a good source of nutrition and are high in omega 3 fatty acids and other polyunsaturated fats.
Flaxseed is also a good source of protein, fibre and numerous vitamins and minerals. Its high fibre content and low calorific value make it suitable for people on a weight loss diet, while it is also good for the complexion and can also help reduce the risk of cancer.
Polyunsaturated Fat Rich Food #6: Avocados
Avocado is a fruit that has a very high-fat content. While this may make them sound unhealthy, something you would not expect from a fruit, they are actually really quite good for you. Thankfully, the fat in avocadoes consists of monounsaturated fats and polyunsaturated fats.
Avocado is also a good source of numerous vitamins and minerals, as well as compounds that provide a range of health benefits. They do have a high calorific content, meaning you might need to count the calories, but avocados are still a great source of healthy nutrition. They can be used in a wide range of dishes and are great for snacks in particular.
Polyunsaturated Fat Rich Food #7: Eggs
Eggs are perfectly packaged packets of nutrition that supply us with much of what we need. They are an excellent source of protein, in addition to numerous vitamins and minerals, and fit well with healthy diets. They are also low in calories and are a good source of healthy fats, including polyunsaturated fats.
Because eggs are so packed with nutrition, they should be included in most peoples’ diets where possible. Their high protein content makes them particularly beneficial for athletes that wish to gain muscle. They can be cooked for breakfast, as a snack and also used as a recipe in a wide range of dishes.
Polyunsaturated Fat Rich Food #8: Walnuts
Walnuts are simply delicious and are perfect eaten just as they are, and they can also be used in cooking. Not only do they taste great, but walnuts are also very nutritious. They are a very good source of fibre, protein and numerous vitamins and minerals. They are also a very good source of polyunsaturated fats. In fact, 100g of walnuts will contain around 47g of polyunsaturated fats.
If you would like to add some walnuts to your diet, the good news is that you will find plenty of recipes. Other types of nut are also high in polyunsaturated fats and other nutrients. One negative is that nuts tend to have a very high calorific content, but this should be no problem if you eat them in moderation.
Polyunsaturated Fat Rich Food #9: Tofu
Tofu is made directly from soya beans and is well known for its high nutrient content. It is particularly high in protein and is also a very good source of amino acids. It is also a good source of copper, magnesium, vitamin B1 and zinc. 100 g of tofu also contains just under 3 grams of polyunsaturated fats.
Because tofu is not a meat product, it is suitable for vegetarians and supplies them with a valuable source of protein. It is also low in calories, making it suitable for people on a low-calorie weight loss diet. It is often used as a substitute for meat but can be used in a wide range of dishes.
Polyunsaturated Fat Rich Food #10: Quinoa
Quinoa is considered by many to be a superfood and has seen a surge in popularity in recent years. It has a very high protein content for a grain, along with amino acids, and is also a very good source of protein. One ¼ of a cup of quinoa contains around 2.5 g of fat, just under 1 g of which is polyunsaturated fats.
Quinoa also contains antioxidants which help to prevent the effects of ageing, and it also contains compounds that have anti-inflammatory properties. It is also a versatile food and can be included in a wide range of dishes and is often used as a substitute for rice.
