To keep your health fit, know what you eat. We are here to inform you know what good is and what bad is. Only a healthy diet plan can help you to keep your body fit and remain safety zone from all diseases. Polyunsaturated fat foods are those kinds of foods which you should include in your daily meal. So, let’s know everything about this kind of food.

Some people think all kinds of fat are bad. Though they are the significant sources of energy, you should limit intaking fat, especially saturated fat and trans fat. You can replace the habit of taking saturated fat and trans fat with unsaturated, monounsaturated fat, and polyunsaturated fat.

World Health Organization recommend taking fat less than 30% of your total energy intake, especially less than 10 % of your total energy intake.

So, you should avoid foods that contain more saturated and trans-fats and take more polyunsaturated fat foods.

What Is Polyunsaturated Fat

Polyunsaturated fat is one kind of fat in which two or more carbons are found in the chain of constituent hydrocarbon.

What Are The Sources Of This Fat

You will get polyunsaturated fat from the following sources.

  1. Nuts
  2. seed oils
  3. vegetable oils
  4. soybean oil
  5. corn oil
  6. sunflower oil
  7. oysters
  8. flax seeds
  9. fishes ( mackerel, herring, trout, salmon, and trout)

Though polyunsaturated fat is found from the above sources, soybean oil, sunflower oil, and corn oil contain the high amount of this fat. So, let’s see detail nutrition of the above-polyunsaturated foods.


High calories, high potassium, and high amount of polyunsaturated fat and monounsaturated fat are available in nuts.

Per 100 grams of nuts, there are the following amount of nutritions.

  • Polyunsaturated fat 28 grams.
  • Monounsaturated fat 15 grams.
  • Saturated fat 9 grams
  • Potassium 632 mg.
  • Sodium 273 mg.

Besides, it is an excellent source of protein. So, you can eat different kinds of nuts such as walnuts, almonds, pistachios, cashews, pecans.

Flax Seeds or Flax Oil

Flax seeds contain a high amount of polyunsaturated fat and protein and calories.

flax seeds as polyunsaturated fat foods

The nutrition facts per 100 grams of flex seed are given below

  • 534 calories.
  • Polyunsaturated fat 29 g ( total fat 42 grams)
  • monounsaturated fat 8 grams.

Sunflower Seeds

Sunflower is an excellent source of polyunsaturated fat and potassium. See the nutrition facts per 100 grams of sunflower seeds.

  • Polyunsaturated fat 23 grams.
  • Monounsaturated fat 19 grams.
  • Saturated fat 4.5 grams
  • Dietary fiber 9 grams
  • Potassium 654 mg
  • Sodium 9 mg



How Polyunsaturated Fat Foods Benefits Our Health

Polyunsaturated fat contains essential omega-6 and omega-3 fats. For better brain functionality and cell growth, we need to consume these kinds of fatty acids.

Besides, Polyunsaturated fat keeps your cholesterol lower. Keeping cholesterol level lower assuages the risk of a sudden heart attack or stroke.

What Amount Should We  Eat Polyunsaturated Fat

Controlling the consumption of saturated fat is one of the ten golden rules published by Healthtipzz. World Health Organization recommended the use of fat no more than 30% of the overall energy intake by a person.

A recent published ” Dietary Plan for American” also suggests consumptions of saturated, unsaturated, trans, monounsaturated, polyunsaturated fat should not be more than 25%  30% of your total energy intake.

You will get the rest of the energy from carbohydrates and proteins.

Habits You Can Build For Getting Healthy Fat

  1. Instead of eating cookies for a snack, eat more different kinds of nuts.
  2. Eat more salmon, mackerel, herring, trout fishes.
  3. Mix some flaxseed in your daily meal.
  4. Cook your food with safflower oil or corn oil


So, you should choose polyunsaturated fat or monounsaturated for your diet plan — consumption of saturated fat results in severe heart diseases. So, before falling severe conditions, you should add healthy fat in your diet plan.

Eat healthily, do exercises regularly and stay healthy.