Experts agree that replacing some of the saturated fat in our diet with unsaturated fats such as polyunsaturated or monounsaturated fats can help to lower blood cholesterol levels, which in turn may reduce the risk of coronary heart disease. Polyunsaturated fats are essential fats – they can’t be made in our body and so have to be provided in our diets. There are two types of polyunsaturated fats – omega-6 fats, which are found in corn, sunflower, safflower and soya bean oils and spreads, and omega-3 fats. Oily fish such as sardines, mackerel, herring, fresh tuna, salmon and trout are especially rich in long-chain omega-3 fats.
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