Fats are composed of building blocks called fatty acids. There are three major categories of fatty acids – saturated, monounsatured, & polyunsatured fatty acids. Lipids all share three common characteristics – greasy to touch, insoluble in water, but soluble in substances like alcohol.

Saturated fatty acids

Saturated fats come mainly from animal sources, which include meats, & dairy as well as coconut & palm oils, & hydrogenated or partially hydrogenated vegetable oils.

The liver uses saturated fats to manufacture cholesterol – excessive intake of saturated fats may raise blood cholesterol levels especially low-density lipoproteins (LDLs) – “bad cholesterol”.

Monounsatured fatty acids

Monosaturated fatty acids come mostly from vegetables & nut oils such as olive oil, peanut, & canola. These fats not only reduce the bad cholesterol (LDLs) but raise the good cholesterol (HDLs) levels.

Polyunsaturared fatty acids

Polyunsaturated fatty acids are true essential fatty acids that are found in fruit & vegetables (small amounts), wholegrains, legumes, nuts & seeds, fish, corn oil, safflower oil, sunflower oil, flaxseed oil, & soybeans. These fats lower both good (HDLs) & bad (LDLs) cholesterol levels.

Essential Fatty Acids

Essential fatty acids are fats that are obtained through our diet, as the body cannot produce them. They are extremely important nutrients for health. They are present in every healthy cell in the body, and are necessary for the normal growth and functioning of the cells, muscles, nerves, and organs.

Essential fatty acids are also used by the body to produce a hormone-like substance called prostaglandins. Prostaglandins are important for the regulation of a host of bodily functions including menstruation, regulation of inflammation, & platelet aggregation. Without essential fatty acids the production of prostaglandins could cause a malfunction.

Names of Essential Fatty Acids

• Linoleic – nut & seed oils (pumpkin/flaxseed/evening primrose oil)
• Linolenic – fish
• Arachindonic acid (not truly essential) – dairy, red meat, poultry

Essential fatty acids are necessary for:

• Normal growth
• Healthy blood
• Healthy arteries
• Nerves
• Healthy skin
• Cell membranes
• Transport of cholesterol & aid in the breakdown of cholesterol