Unsaturated Fatty Acids


Replacing SFA with MUFA improves the blood lipid profile and does not affect HDL-cholesterol levels6 (See Table 6).
MUFA are found in a wide variety of foods including vegetable oils, especially olive, rapeseed and sunflower oils, vegetable oils based spreads and margarines9,
avocado, nuts (especially hazelnuts and peanuts). Meat is also a source of MUFA10.
PUFA lower LDL-cholesterol levels when they replace SFA or carbohydrates5,6,13 (See Table 6).
PUFA can be divided into two subgroups: Omega-6, and Omega-3.
Among PUFA, linoleic acid (LA) and alpha-linolenic acid (ALA) are essential fatty acids and are needed for growth and development and maintaining health.
A healthy diet should contain both Omega-6 and Omega-3 PUFA2.
Omega-6 (mostly LA) are the major PUFA in human diet and are widely present in plant (based) foods. The richest sources are soybean, corn, sunflower and safflower oils, along with vegetable oil-based spreads and margarines.
Also nuts and seeds are rich-in Omega-610.
Within the Omega-6 family, there is also arachidonic acid. It occurs in smaller amount and originates from animal foods (e.g. meat, poultry and eggs).
There are two types of Omega-3 in the diet: “vegetable” and “marine” Omega-3.
Omega-3 can also be found in fortified foods such as soymilks, cooking oils, eggs, spreads.
EPA and DHA are not strictly "essential", as the human body can form them from ALA.
EPA and DHA do not lower LDL-cholesterol; nonetheless, they have other beneficial effects such as lowering blood TG and reducing BP14.
For individuals who do not eat fish or seafood, or following a vegetarian or vegan diet, increasing the consumption of “vegetable” Omega-3-rich food sources, including seeds, nuts, vegetable oils and green leafy vegetables, is encouraged to ensure the recommended daily intake of Omega-3.
EPA and DHA are included in dietary recommendations for a healthy diet and for the prevention of CVD as they have shown cardiovascular health benefits at regular intakes of at least 250 mg/day1. This amount is achievable when consuming one serving of fish at least twice a week, preferably oily fish1,7.
Next to EPA and DHA, a minimum intake of 0.5% of energy from the “vegetable” Omega-3 ALA is recommended 1.