Fatty acids: saturated and unsaturated fats
Fatty acids are the building blocks of dietary fat — and the ratio between them decides whether your diet supports your heart or puts a strain on it. The simple truth: not all fats are equal. Below we look at which fatty acids are good for your health, which ones are worth limiting and where to find them in everyday food.
Fatty acids fall into three groups
Dietary fat contains three types of fatty acids: saturated, monounsaturated and polyunsaturated. Every dietary fat is a mix of them — butter has more saturated fatty acids, olive oil is mostly monounsaturated, sunflower oil mostly polyunsaturated. Your body needs all three, but in the right ratio.
The general recommendation is simple: saturated fatty acids should not exceed 10% of daily energy intake, or roughly one third of the fat you consume. Monounsaturated and polyunsaturated fatty acids should each also cover roughly 10% of energy. To achieve this balance, at least 30% of your total fat should come from plant sources. The ratio of polyunsaturated to saturated fatty acids (the so-called P/S ratio) should not fall below 0.5.
Saturated fatty acids raise your risk
Eating too many saturated fatty acids raises your blood cholesterol more than other types of fatty acids do. This in turn increases the risk of cardiovascular disease. That is exactly why nutrition guidelines talk about limiting them rather than avoiding them completely — a small amount is part of a normal diet.
Saturated fatty acids are found mainly in animal foods: meat, dairy products and many baked goods. Surprisingly large amounts are also found in coconut and coconut fat — one of the few plant sources where saturated fatty acids dominate. Common vegetable oils (sunflower, olive, rapeseed) contain very little.
Saturated fatty acid content per 100 grams of food (in grams):
- Coconut fat — 85
- Butter, shredded coconut — 54
- Pork fat — 40, lard — 39, fatback — 34
- High-fat cheese — 32
- Coconut — 29
- Margarine (80% fat) — 28
- Whipping cream — 24
- Blue cheese — 21, Emmental and chocolate — 20
- Brazil nuts — 16
- Salami, processed cheese — 15
- Sour cream, smoked sausage, cocoa powder — 13
- Mayonnaise, crackers — 12
- Egg yolk, ice cream — 8
Unsaturated fatty acids are good for your heart
Unsaturated fatty acids are chemically more active, and your body absorbs them more easily. They have a favorable effect on fat metabolism — they help tissues get rid of cholesterol. A long-term lack of polyunsaturated fatty acids has a number of unpleasant consequences: disrupted fat and nitrogen metabolism, slower protein synthesis and shifts in the phosphorus-calcium balance. In more serious cases, a long-term deficiency can damage the liver.
The main sources of monounsaturated fatty acids are olive oil and nut oils. Polyunsaturated fatty acids are found in sunflower, corn, soybean and flaxseed oil, as well as in fattier fish (salmon, mackerel, herring, sprats). These are the dietary fats whose share in your diet is worth keeping, or even increasing.
Polyunsaturated fatty acid content per 100 grams of food (in grams):
- Sunflower oil — 63
- Soybean oil — 60
- Corn oil — 49
- Mayonnaise — 42
- Walnuts — 39
- Peanut and rapeseed oil — 32
- Brazil nuts — 24
- Cod liver oil — 23
- Popcorn — 20
- Margarine (60% fat), halva — 19
- Potato chips — 18
- Salted nuts — 17
- Peanuts — 15
- Canned sprats — 14
- Olive oil, pork fat — 11
- Almonds — 10
A balanced fatty acid profile helps prevent atherosclerosis, obesity and high blood pressure. The point is not to avoid fat altogether — it is to choose the right sources and keep an eye on the ratio.
Fatty acids FAQ
Is coconut fat healthy?
Coconut fat is plant-based, but it contains 85% saturated fatty acids — more than butter. In moderation it works well in the kitchen, but not as your everyday main fat. Choose olive oil or rapeseed oil instead.
How much fat should you eat per day?
According to the principles of healthy eating, fat should cover roughly 25–35% of daily energy. The distribution matters more than the amount: at most one third saturated, the rest unsaturated.
Margarine or butter?
Soft plant-based margarine contains fewer saturated fatty acids than butter and is generally the better choice for your heart. Good-quality olive oil on bread is better still.
Author: Marek Morozov
PS Come and work out! ArtGym
