Chapter 5 Extension: Fatty acids

Saturated Fatty Acids (SFA)

• commonly found in animal fats like butter, lard, and tropical oils like palm or coconut.

• SFAs are solid at room temperature

• associated with increased LDL cholesterol levels, which can contribute to cardiovascular disease

Trans Fatty Acids (Trans FA):

• unsaturated fatty acids that have been hydrogenated, found in margarine, deep fried foods, snacks, cakes, etc.

• behave similarly to SFAs in the body, raising LDL cholesterol and increasing the risk of heart disease

Monounsaturated Fatty Acids (MUFA)

• liquid at room temperature but solidify when chilled.

• Commonly found in olive oil, canola oil, peanut oil, avocados

• Oleic acid is a common MUFA

• Staple of the Mediterranean diet which reduces heart disease risk

Omega-6 Fatty Acids (Linoleic PUFA)

• found in vegetable oils such as corn, soybean, and safflower oils, poultry fat, and nuts/seeds

• Role in inflammation and maintaining cell membrane integrity

Omega-3 Fatty Acids (Linolenic PUFA)

• Found in flaxseed, canola oil, walnuts, and fatty fish like salmon

• Critical for brain, eyes and heart health

  • reducing inflammation

  • supporting cognitive function

  • lowering triglyceride levels (reducing heart disease)

How much linoleic and linolenic acid is recommended daily?

Men: linoleic= 17g linolenic 1.6g

Women: linoleic=12 linolenic 1.1g