Answer to Question 1
Potentially Healthful Fatty Acids (by type)
Monounsaturated: Avocado, Oils (canola, olive, peanut, sesame), Nuts (almonds, cashews, filberts, hazelnuts,
macadamia nuts, peanuts, pecans, pistachios), Olives, Peanut butter, and Seeds (sesame).
Replacing saturated and trans fats with monounsaturated fat such as olive oil may be an effective dietary strategy to prevent heart disease. The lower rates of heart disease among people in the Mediterranean region of the world are often attributed to their liberal use of olive oil, a rich source of monounsaturated fatty acids. Olive oil also delivers valuable phytochemicals that help to protect against heart disease.
Omega-6 Polyunsaturated: Margarine (nonhydrogenated), Oils (corn, cottonseed, safflower, soybean), Nuts (pine nuts, walnuts), Mayonnaise, Salad dressing, and Seeds (pumpkin, sunflower).
Omega-3 Polyunsaturated: Fatty fish (herring, mackerel, salmon, tuna), Flaxseed, and Nuts (walnuts).
Polyunsaturated fatty acids (PUFA) of the omega-3 families are potent protectors against heart disease. The omega-3 fatty acids EPA and DHA, which are found mainly in fatty fish, exert their beneficial effects by influencing the function of both the heart and blood vessels. Specifically, EPA and DHA protect heart health by: lowering blood triglycerides, preventing blood clots, protecting against irregular heartbeats, lowering blood pressure, defending against inflammation. The primary member of the omega-3 family, linolenic acid, may benefit heart health as well, but evidence for this effect is much less certain than for EPA and DHA.
Answer to Question 2
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