Lipid: Fatty acids

There are three categories of fatty acids: saturated; polyunsaturates and monounsaturates.

Saturated fatty acids do not oxidize on contact with air or light. When consumed excessively, they increase the rate of bad cholesterol that is deposited in the arteries, promoting atherosclerosis and can cause cardiovascular events. They are found in meat, sausages, fatty dairy products and egg yolk.

Among the polyunsaturated fatty acids are the essential fatty acids, to consume absolutely because the body can not synthesize them. These polyunsaturated fatty acids play a role in the regulation of cholesterol levels. Vegetable oils such as sunflower oil, corn, grape seed or soy, but also fatty fish abound. Omega 3 or omega 6 are polyunsaturated fatty acids.

The monounsaturated fatty acids are, for example, represented by the omega 9 fatty acid (oleic acid). They are found in virgin olive oil, rapeseed, hazelnut. But also in pistachios, herring, goose, duck, chicken fats. These fatty acids have a beneficial effect vis-à-vis cardiovascular diseases.

To be healthy, it is recommended to limit its consumption of saturated fats, and to consume the equivalent of a tablespoon of oil rich in polyunsaturated fatty acids and two spoonfuls of oil rich in mono fatty acids -unsaturated, per day.

Trans fatty acids

They are fatty acids of animal origin: beef, dairy products ... They can also be synthesized by industrial processes, from vegetable fats (hydrogenation, heating).

These transformations in trans fatty acids are important in industrialized food (industrial biscuits, some prepared dishes ...).

Excess trans fatty acid tends to raise bad cholesterol, and bring down the good. Which constitutes a risk in the occurrence of cardiovascular diseases.

Good to know: foods that are good for cholesterol:

Read also :
> Fats: nutritional recommendations
> Saturated fats: why do they have a bad reputation?
> Too much cholesterol: which diet?

Sources: French Food Safety Agency.

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