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Why should we consume poly-unsaturated fats?
Lifestyle & Wellness

Why should we consume poly-unsaturated fats?

Polyunsaturated fats are fats with two or more double bonds. There are two main families of polyunsaturated fat: omega-3 and omega-6.

Benefits of Omega-3:

1. Lowers the risk of heart diseases1

2. Reduces blood triglyceride levels2

3. Prevents hardening of blood vessel walls3

4. Prevents blood clotting in the blood vessels4 

 

Good sources of omega-3 fat include Oily fishes, such as salmon, sardine, longtail shad (terubok), and Spanish mackerel (tenggiri​​​papan), are known rich sources of omega-3 fats. 

 

Vegetable oils, like canola oil and​​​ soybean oil, are also good sources of omega-3 fats. There are also numerous food products enriched or fortified​ with omega-3 (e.g. bread and eggs).

 

Omega-6 fat improves heart health by reducing blood total and LDL-cholesterol levels5. Vegetable oils, such as corn oil, soybean oil and sunflower oil are good sources of omega-6 fats. Sunflower and  sesame seeds also contain significant amounts of omega-6 fats.​​​

 

1 https://www.ahajournals.org/doi/full/10.1161/JAHA.119.013543

 

2 https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000709

 

3 https://academic.oup.com/jphsr/article/10/2/161/6068339?login=true

 

4 https://www.sciencedirect.com/science/article/abs/pii/S1098882318300480


5 https://usir.salford.ac.uk/id/eprint/57516/

 

Posted on 20 Aug, 2021

Posted by Dr. Loke Wai Mun

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