What are MUFA and PUFA?

Monounsaturated Fats

Monounsaturated fats have only one carbon-to-carbon double bond in their molecular structure. They help lower bad (LDL) cholesterol levels and help in maintaining the overall health of cells. 

Several healthy foods contain monounsaturated fats, including:

• Cooking oils, such as olive oil, sesame oil, and canola oil, Peanut butter
• Nuts, including peanuts and cashews
• Avocados
• Olives
• Sesame seeds
• Healthy spreads labeled “high oleic”.

Polyunsaturated Fats

Polyunsaturated fats have more than one double bond in their carbon structure. Much like monounsaturated fats, polyunsaturated fats can also help lower unhealthy LDL cholesterol.

Polyunsaturated fats are essential for your body’s functions and play a role in building cell membranes and blood clotting. Your body can’t make polyunsaturated fats, so you have to get them from food.

There are two main types of polyunsaturated fats: omega-3 and omega-6 fatty acids. Your body needs both of these for brain function and cell growth.

Foods high in polyunsaturated fats include:

• Seeds, including sunflower seeds and pumpkin seeds.
• Cooking oil, including corn oil, safflower oil.
• Nuts, such as pine nuts.

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