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Polyunsaturated fats:
A small amount of polyunsaturated fat is essential for good health, as they provide essential fatty acids,
which can’t be made by the body. There are two main types: Omega-6 and Omega-3, and the dietary
balance between the two is important.
• Omega- 6
These fatty acids are known to lower LDL cholesterol, so offer protection against heart disease.
However, at high levels, they can also lower the ‘’good’’ cholesterol (High Density Lipoprotein or LDL
cholesterol). Omega-6 fats, such as Linoleic acid, are found mainly in sunflower, corn, safflower and
soya oil.
• Omega- 3 family
These fats form part of nerve cells and are essential for healthy vision and brain development in
infants. They also help maintain a healthy heart and may help to prevent strokes and heart disease
in adults. Omega-3 fats have an anti-inflammatory role in the body, and are often used to manage
rheumatoid and other inflammatory forms of arthritis.
They are mainly found in oily fish, but some vegetable oils contain the ‘parent’ fatty acid, Alpha
Linolenic acid, such as: linseed, soya, walnut, and rapeseed oil.
Summary of fatty acid content of some oils:
Saturated fats: palm, coconut oils
Monounsatured fats: olive and rapeseed and oils
Omega 6 fats: sunflower, safflower, corn and soya oils
Omega 3 fats: rapeseed, canola, walnut, soya, linseed oils
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