Fatty Acids

All fats contain fatty acids. Fatty acids are divided into four groups:

1. Saturated fatty acids (solid at room temperature, animal sources)

Saturated fats are found in animal products like butter, cheese, milk, ice cream and meat. They are also found in some vegetable oils like coconut oil and palm oil. Diet rich in saturated fats can cause high cholesterol levels and should therefore be avoided.

2. Mono Unsaturated fatty acids (vegetable oils)

Olive and canola oils, walnuts, almonds, pistachios and avocado are all  high in Mono Unsaturated fatty acids. Mono Unsaturated fatty acids improve your blood cholesterol and may protect you against heart disease and stroke. Mono Unsaturated fatty acids can have a beneficial effect on your health when it’s used to replace saturated fats.

3. Poly Unsaturated fatty acids (essential fatty acids: Omega 3, 6)

Poly Unsaturated fatty acids are necessary in the diet as they can not be made in the human body. This is why this type of fatty acids is called Essential Fatty acids. Essential fatty acids are important for inflammation and immune response, blood clotting, blood pressure and blood lipid levels. The two Poly Unsaturated fatty acids  are:

• Linoleic acid – Omega 6 (vegetables, fruits, nuts, grains, seeds, sunflower oil, soya)
• Alpha-Linolenic acid – Omega 3 (green leafy vegetables, salmon, mackerel, flax seeds, walnuts)

4. Trans fatty acids (fried foods, processed foods, hard butter and margarines)

Trans fatty acids are made by a chemical process called partial hydrogenation. Trans fatty acids form when vegetable oil hardens. Trans fatty acids can be found in pre-packaged foods, fried foods, French fries, micro waved popcorn and in foods from fast food chains. You should avoid a diet containing trans fatty acids since they are linked to heart diseases.

Healthier alternative:

• Replace Saturated fatty acids with Mono Unsaturated fatty acids. For example: Use vegetable oils when cooking, instead of cooking with margarine or butter.
• Make sure you eat enough of the Essential fatty acids, since they cannot be made in the body. For example: Eat more fatty fish and reduce the red meat in your diet.
• Avoid fried and processed foods.

Be aware that small children should not be on a fat-restricted diet because fat are important nutrients for brain development.

Learn more about Essential Fatty Acids.