Heart Health High Cholesterol Nutrition The Differences Between Monounsaturated and Polyunsaturated Fats By Jennifer Moll, PharmD Jennifer Moll, PharmD Facebook Jennifer Moll, MS, PharmD, is a pharmacist actively involved in educating patients about the importance of heart disease prevention. Learn about our editorial process Updated on October 26, 2021 Medically reviewed Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Yasmine S. Ali, MD, MSCI Medically reviewed by Yasmine S. Ali, MD, MSCI Facebook LinkedIn Twitter Yasmine Ali, MD, is board-certified in cardiology. She is an assistant clinical professor of medicine at Vanderbilt University School of Medicine and an award-winning physician writer. Learn about our Medical Expert Board Print Table of Contents View All Table of Contents What Are Unsaturated Fats? Monounsaturated Fats Polyunsaturated Fats Omega-3 Fats Unsaturated fats come in two types—monounsaturated fat and polyunsaturated fat. Although they differ slightly, including both types in your diet can help improve your heart health and blood cholesterol levels. This article discusses the two types of unsaturated fats, including why they're good for you, what foods have them, and how they differ from saturated fats. cerealfoods / Getty Images What Are Unsaturated Fats? Unsaturated fats are considered healthy fats. Research has found they improve cholesterol, decrease inflammation, and stabilize heart rhythms. They are made of carbon atom chains that don't have many surrounding hydrogen atoms. Because of their structure, they're usually liquid at room temperature. In contrast, saturated fats are "saturated" with hydrogen atoms, meaning they have a lot of hydrogen surrounding the carbon atoms. Saturated fats are typically solid at room temperature. Saturated fats have traditionally been thought to increase your risk of cardiovascular disease because they increase bad cholesterol (LDL). However, research is showing that the link between saturated fat and cardiovascular disease may not be as clear as once thought. An analysis of 21 studies found there wasn't enough evidence that saturated fat by itself increases the risk of heart disease. While research is still ongoing, the American Heart Association (AHA) recommends eating foods with unsaturated fat instead of saturated fat when possible. That's because studies have found that replacing saturated fats with unsaturated fats can decrease the risk of heart disease. In contrast, replacing saturated fat with carbohydrates did not show the same reduction in heart disease risk, and in some cases made it worse. According to the AHA, both monounsaturated and polyunsaturated fats can lower rates of cardiovascular disease and all causes of mortality. These fats also help to decrease bad cholesterol and triglyceride levels. Recap Unsaturated fats are collectively referred to as "healthy fats." Research has found that they reduce heart disease risk when they replace saturated fat in your diet. Monounsaturated Fats Monounsaturated fats have only one carbon-to-carbon double bond in their molecular structure. They help lower bad (LDL) cholesterol levels and help in maintaining the overall health of cells. Several healthy foods contain monounsaturated fats, including: Cooking oils, such as olive oil, sesame oil, and canola oilPeanut butterNuts, including peanuts and cashewsAvocadosOlivesSesame seedsHealthy spreads labeled “high oleic” Healthiest Oils for Lowering Cholesterol Polyunsaturated Fats Polyunsaturated fats have more than one double bond in their carbon structure. Much like monounsaturated fats, polyunsaturated fats can help lower unhealthy LDL cholesterol. Polyunsaturated fats are essential for your body's functions, including building cell membranes and blood clotting. Your body can't make polyunsaturated fats, so you have to get them from food. There are two main types of polyunsaturated fats: omega-3 and omega-6 fatty acids. Your body needs both of these for brain function and cell growth. Foods high in polyunsaturated fats include: Seeds, including sunflower seeds and pumpkin seeds Cooking oils, including corn oil, safflower oil, and soybean oil Nuts, such as pine nuts and walnuts Recap Monounsaturated fats and polyunsaturated fats can both help you lower your LDL cholesterol. Monosaturated fats are found in avocados and olive oil while polyunsaturated fats can be found in corn oil and walnuts. 6 Steps to a Heart-Healthy Diet Omega-3 Fats A certain type of polyunsaturated fat, omega-3 fat, has been studied regarding its effects on heart health. Research shows omega-3 fats can lower triglyceride levels and slightly increase HDL (good cholesterol) levels. A 2016 study found eating fish high in omega-3 fatty acids at least twice a week significantly decreases blood triglyceride levels. Omega-3 fats in fish have also been found to lower your risk of abnormal heart rhythms, which can lead to sudden death. The following foods contain this specific type of polyunsaturated fat: Fatty fish, including salmon, mackerel, herring, sardines, and tunaSeeds, including flax seeds and chia seedsWalnutsAlgae (e.g., seaweed, spirulina, nori) The American Heart Association recommends eating two 3.5-ounce servings of non-fried fish every week to get the benefits of omega-3 fats. Recap Omega-3 fats are a type of polyunsaturated fat found in foods like salmon and flax seeds. Research shows they help decrease triglyceride levels and lower your risk of abnormal heart rhythms. Summary Both monounsaturated fats and polyunsaturated fats have heart-healthy benefits including decreasing inflammation and improving cholesterol. They've been found to decrease cardiovascular disease when they replace saturated fat in your diet. A Word From Verywell You may tend to think of fats as being bad for you. However, your body needs some of the fat that we get from food, particularly healthy fats like unsaturated fats. While the jury is still out on saturated fats, most doctors still recommend replacing them with unsaturated fats when possible. Your physician or dietitian can help answer your questions about the types of fats to include in your diet. Was this page helpful? Thanks for your feedback! Looking to start a diet to better manage your cholesterol? Changing lifelong eating habits can be scary at first, but our guide will make it easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 3 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Saturated fatty acids and risk of coronary heart disease: modulation by replacement nutrients. Curr Atheroscler Rep. 2010;12(6):384-390. doi:10.1007/s11883-010-0131-6 MedlinePlus. Facts about polyunsaturated fats. Raatz SK, Johnson LK, Rosenberger TA, Picklo MJ. Twice weekly intake of farmed Atlantic salmon (Salmo salar) positively influences lipoprotein concentration and particle size in overweight men and women. Nutr Res. 2016;36(9):899-906. doi:10.1016/j.nutres.2016.06.011 Additional Reading American Heart Association. The Skinny of Fats. The National Institutes of Health: The National Heart, Lung, and Blood Institute. Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (PDF). Whitney EN and SR Rolfes. Understanding Nutrition, 14ed. Wadsworth Publishing.