Heart Health High Cholesterol Nutrition The Differences Between Monounsaturated and Polyunsaturated Fats By 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 Jennifer Moll, PharmD Medically reviewed by Medically reviewed by Richard N. Fogoros, MD on February 11, 2019 facebook linkedin Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Medical Review Board Richard N. Fogoros, MD Updated on January 08, 2020 Print More in High Cholesterol Nutrition Causes & Risk Factors Diagnosis Treatment Support & Coping Saturated fats can adversely affect certain aspects of your lipid profile and increase risk for cardiovascular disease, which is why unsaturated fats—which have the opposite, positive affect—are preferred. Unsaturated fats come in two types: Monounsaturated fatPolyunsaturated fat Although they differ slightly, including both types in your diet can help improve your heart health and lipids. cerealfoods / Getty Images Monounsaturated Fats Monounsaturated fats have only one double bond in their molecular structure. They may help in maintaining the overall health of cells. Further, they can lower bad cholesterol, which reduces the risk for heart disease and stroke in the long run. Several healthy foods contain monounsaturated fats, including: Cooking oils, including 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 structure. Much like monounsaturated fats, polyunsaturated fats can help lower bad cholesterol. Polyunsaturated fats also contain omega-3 and omega-6 fatty acids, which your body needs for brain function and cell growth. Foods high in polyunsaturated fats include: Seeds, including sunflower seeds and pumpkin seedsCooking oils, including corn oil, safflower oil, and soybean oilNuts, such as pine nuts and walnuts Omega-3 Fats A certain type of polyunsaturated fat, omega-3 fats, have specifically been studied regarding their effects on heart health and ability to lower lipid levels. 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. 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) Which One Is Best? Despite the slight differences in their chemical structure, both types of unsaturated fat have been linked to promoting heart health by: Improving lipid profilesModestly increasing HDL cholesterolHelping lower LDL (bad) cholesterol and triglyceride levels Studies have shown that replacing saturated fats and trans fats with foods containing mainly monounsaturated and polyunsaturated fats can help protect you against heart disease. The American Heart Association recommends this dietary approach. Unsaturated fats are collectively referred to as “healthy fats” because they do not appear to promote the formation of atherosclerosis, a waxy plaque that may build up in the arteries. A Word From Verywell Although foods high in monounsaturated and polyunsaturated fats are heart-healthy, you shouldn't go overboard with them. They're still high in calories, so work them into your diet strategically. Your fat intake shouldn't consist of more than between 25% and 35% of your total daily calories. 6 Steps to a Heart-Healthy 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 Article 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. Jenkins DJ, Chiavaroli L, Wong JM, et al. Adding monounsaturated fatty acids to a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia. CMAJ. 2010;182(18):1961-1967. doi:10.1503/cmaj.092128 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. Updated April 23, 2018. 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 American Heart Association. Saturated Fat. U.S. Food and Drug Administration. Nutrition facts label: total fat. Additional Reading American Heart Association. The Skinny of Fats. Updated April 30, 2017. 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). Published July 2004. Whitney EN and SR Rolfes. Understanding Nutrition, 14ed. Wadsworth Publishing 2015.