From the Guidelines
The optimal dietary fat intake for adults is between 25 and 35% of calories, with a focus on monounsaturated and polyunsaturated fatty acids, to maintain healthy free fatty acid levels and reduce the risk of cardiovascular disease. To achieve this, individuals should prioritize sources of MUFAs and PUFAs, such as fatty fish, olive oil, avocados, and nuts, while limiting saturated fat intake to less than 10% of total caloric intake, as recommended by the European Society of Cardiology and the European Atherosclerosis Society 1. Key considerations for maintaining healthy FFA levels include:
- Limiting n-6 PUFAs to less than 10% of energy intake to minimize lipid peroxidation and avoid decreases in HDL-C 1
- Consuming fish and n-3 fatty acids from plant sources, such as alpha-linolenic acid, to support cardiovascular health 1
- Maintaining a balanced diet and healthy lifestyle, including regular physical activity, a healthy weight, and adequate sleep and stress management, to regulate FFA metabolism and reduce the risk of metabolic dysfunction.
From the Research
Optimal Free Fatty Acids
- The optimal levels of free fatty acids are not clearly defined, but research suggests that certain types of fatty acids, such as omega-3 fatty acids, may have beneficial effects on cardiovascular health 2, 3, 4, 5.
- Omega-3 fatty acids have been shown to reduce plasma concentrations of triglycerides and may have anti-inflammatory properties 4, 5.
- However, the relationship between free fatty acids and cardiovascular disease is complex, and some studies have found no association between fasting free fatty acid levels and coronary heart disease or cardiovascular disease incidence 6.
- Higher levels of free fatty acids have been associated with increased mortality, but this association is attenuated in fully adjusted models 6.
- The effects of free fatty acids on cardiovascular health may vary depending on the type of fatty acid, with saturated and trans fats associated with increased risk of coronary heart disease, and monounsaturated and polyunsaturated fats associated with decreased risk 2.
Types of Fatty Acids
- Fatty acids can be divided into four general categories: saturated, monounsaturated, polyunsaturated, and trans fats 2.
- Omega-3 fatty acids are a type of polyunsaturated fatty acid that have been studied for their potential therapeutic benefits, including reducing inflammation and improving cardiovascular health 2, 3, 4, 5.
- Long-chain omega-3 fatty acids, such as those found in fatty fish and fish oils, may be particularly beneficial for reducing triglyceride levels and improving cardiovascular health 3, 4.
Dietary Sources of Omega-3 Fatty Acids
- Omega-3 fatty acids can be obtained from several dietary sources, including fatty fish, fish oils, algal oil, and enriched foods 5.
- The benefits and risks of different dietary sources of omega-3 fatty acids have been reviewed, with some sources associated with potential health benefits and others with potential risks 5.