The "better" fats are unsaturated fats.

The unsaturated fats (monounsaturated and polyunsaturated) are also found in many foods.  Vegetable oils, nuts, and seafood are recommended sources of these fats.

Monounsaturated:  Canola oil, olive oil, peanut oil, sunflower oil, avocados, and many nuts and seeds.

Polyunsaturated:  A number of vegetable oils (soybean oil, corn oil and safflower oil), oily fish (salmon, tuna, mackerel, herring and trout), and most nuts and seeds.  The polyunsaturated fats are either from the omega-3 (for example, seafood) or omega-6 (for example, most vegetable oils) family.

The "better" fats are unsaturated fats.

The unsaturated fats (monounsaturated and polyunsaturated) are also found in many foods.  Vegetable oils, nuts, and seafood are recommended sources of these fats.

Monounsaturated:  Canola oil, olive oil, peanut oil, sunflower oil, avocados, and many nuts and seeds.

Polyunsaturated:  A number of vegetable oils (soybean oil, corn oil and safflower oil), oily fish (salmon, tuna, mackerel, herring and trout), and most nuts and seeds.  The polyunsaturated fats are either from the omega-3 (for example, seafood) or omega-6 (for example, most vegetable oils) family.

Omega-3 (n-3 polyunsaturated) fatty acids are essential fats that your body needs to function properly but does not make. 

Humans must eat them through food, which means getting EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) from seafood, such as salmon, tuna, sardines, mackerel or shellfish, and ALA (alpha-linolenic acid) from sources such as walnuts, flaxseed, and canola and soybean oils. 

Omega-3 fatty acids, particularly EPA and DHA, have been shown to benefit the heart of healthy people, and those at high risk for — or who already have — cardiovascular disease.

The American Heart Association recommends that people without documented coronary heart disease (CHD) eat a variety of fish, preferably oily fish (salmon, tuna, mackerel, herring and trout), at least twice a week. 

People with documented CHD are advised to consume about one gram of EPA and DHA (eicosapentaenoic and docosahexaenoic acids, EPA and DHA) per day, preferably from oily fish, although EPA+DHA supplements could be considered in consultation with their physicians. 

People who have elevated triglycerides may need two to four grams of EPA and DHA per day provided as capsules under a physician’s care.

Some fish species have higher omega-3 fatty acid content than others, some farmed fish can have higher levels of omega-3 fatty acid than wild fish, and vice versa. 

The omega-3 fatty acid content of wild fish can vary by the temperature of their environment (i.e., higher during the summer than winter), while the omega-3 fatty acid content of farmed fish can vary based on what they are fed. 

Regardless of the difference, the American Heart Association recommends eating fish at least twice a week, especially species high in omega-3 fatty acid such as salmon, mackerel, herring and trout, regardless of whether they are wild or farmed.

For middle-aged men and for post-menopausal women, the benefits of eating fish a few times per week far outweigh the potential risks.  As fish consumption increases, the number of fatal cardiovascular events decreases and the cardiovascular benefit increases. 

Research has shown that omega-3 fatty acids may help decrease the risk of arrhythmias (irregular heart beats) and may help decrease the growth rate of artery-clogging plaque.  Scientific evidence shows that eating fish is associated with reduced cardiovascular risks and increased health.  Based on these benefits,and the fact that most people do not eat recommended amounts of fish, it would appear reasonable to recommend that consumers increase their fish consumption. 

For women who are or may become pregnant, nursing mothers, and young children, the benefits of eating fish twice per week are also greater than the potential risks.  However, four specific fish species (shark, swordfish, king mackerel, and tilefish) should be avoided to minimize exposure to mercury.  In addition, albacore tuna can be eaten but should be limited to six ounces (one average meal) per week.  See the EPA and FDA advisory for up to date detailed information. 

The potential risks from other contaminants (such as PCBs or dioxins which are also found in trace amounts in many foods) are exceedingly small relative to the benefits of eating fish, and so you need not be concerned about eating fish because of this potential issue.  (If you eat a lot of sports-caught freshwater fish from local waters, check your local advisories.) 

Consumers should remove the skin and surface fat before cooking to reduce risk of eating contaminants.

Fish intake has been associated with a decreased risk of heart disease. The American Heart Association recommends that consumers without documented coronary heart disease (CHD) eat a variety of fish, preferably oily fish (salmon, tuna, mackerel, herring and trout), at least twice a week. 

The consumption of fish oil supplements should only be considered by individuals with heart disease or high levels of triglycerides and in consultation with their physicians. People with documented CHD are advised to consume about 1 gram per day of the fish oils EPA and DHA (eicosapentaenoic and docosahexaenoic acids), preferably from oily fish, although EPA+DHA supplements could be considered in consultation with their physicians. 

People who have elevated triglycerides may need two to four grams of EPA and DHA per day provided as capsules under a physician’s care.  Very high intake (greater than three grams of EPA+DHA per day) could theoretically cause excessive bleeding in some people.

Omega-6 (n-6 polyunsaturated) fatty acids are the other group of essential fats that your body needs to function properly but does not make.  Hence, they need to be consumed in the diet. 

Food sources of omega-6 fatty acids include some vegetable oils (soybean, safflower, sunflower or corn oils), nuts and seeds.  Increased consumption of omega-6 fatty acids in place of saturated fats and trans fats is associated with a decreased risk of coronary heart disease.

No. Omega-6 fatty acids are one of the “better” fats that may actually lower your risk of heart disease.  However, it is important to avoid eating too much of any one type of fat, even better fats, or any other source of calories, because of the potential problem of weight gain.  So, stay within recommended amounts of omega-6 fatty acids.

There is not sufficient evidence that monounsaturated fat is better than polyunsaturated fat, or vice versa, in terms of effects on heart health.  The fats in the foods you eat should be between 25–35 percent of total calories.

If an oil is used repeatedly for frying, nutritional components such as linoleic acid (an essential fatty acid) and tocopherols (natural antioxidants) can decrease. This will only happen when the same oil is used many times for frying.  If you are using olive oil to fry one batch of food such as in stir-frying or even or a few batches of food, then the nutritional benefits of olive oil should not change.  It is important to not heat oil to very high temperatures (above 400 degrees F) or for long periods of time to avoid decreases in nutritional value.

When oils are heated to frying temperature, oxygen, NOT hydrogen, is added to the double bonds.  This oxidation process may reduce the amount of unsaturates.  Unless the oil is severely deteriorated during frying, the decrease in unsaturates will occur only slightly. In addition, the monounsaturated fatty acid (oleic) is fairly stable to oxidation, so this is why monounsaturated oils are recommended for deep frying.

Currently, food manufacturers aren’t required to show the monounsaturated and polyunsaturated fat content in their products. If the food manufacturer chooses not to disclose it, you won’t see it.

Add the amounts of saturated fat and trans fat on a food label, then subtract that from the amount of total fat. The difference is the combined amount of monounsaturated and polyunsaturated fat.

Call (800) 242-8721 or e-mail inquiries@heart.org.