Polyunsaturated fats in food

The two categories of polyunsaturated fats are omega-6 fatty acids and omega-3 fatty acids.

Omega-6. Sources of omega-6 fatty acids include:

• Corn oil.
• Cottonseed oil.
• Peanut oil.
• Soybean oil.
• Sunflower oil.

Benefits of a diet high in omega-6 fatty acids, especially when they replace saturated fats, may be linked to:

• Lower bad cholesterol.
• Lower triglycerides.
• Higher good cholesterol.
• Better blood sugar control.

Omega-3. Sources of omega-3 fatty acids include oily fish, seeds and nuts:

• Fish such as salmon, anchovies, mackerel, herring, sardines and tuna.
• Oils from canola seeds, soybeans, walnuts and flaxseed.
• Soybeans.
• Chia seeds.
• Flaxseed.
• Walnuts.

Diets high in omega-3 fatty acids may have health benefits, including:

• Lowering levels of triglycerides in the blood.
• Lowering the risk of heart and blood vessel diseases.