Cardiovascular Disease and the Role of Dietary Fats
Cardiovascular diseases, such as heart attacks and strokes, remain among the leading causes of death worldwide. One important risk factor is the type of fat we consume. Research is clear: when we reduce saturated fat and instead increase intake of monounsaturated and polyunsaturated fats, the risk of cardiovascular disease decreases significantly.
The Role of Fat in the Body
Fat is not only an energy source – it plays a vital role in many of the body’s core functions. It is essential for:
- the production of hormones and hormone-like substances
- building and repairing cell membranes
- absorption of fat-soluble vitamins A, D, E, and K
- regulation of the immune system and blood pressure
A lack of essential fatty acids can lead to serious health issues, as the body cannot produce them on its own.
Saturated vs. Unsaturated Fats
Saturated fat is mainly found in animal products such as butter, cream, cheese, and bacon, as well as in coconut oil. A high intake raises LDL cholesterol and accelerates the development of atherosclerosis (hardening of the arteries).
Monounsaturated fat is found in olive oil, canola oil, avocados, and nuts. This type of fat is neutral or even beneficial for blood cholesterol and lowers the risk of heart disease.
Polyunsaturated fat includes omega-3 and omega-6 fatty acids. These are essential for brain function, inflammation control, and blood pressure regulation.
Omega-3 and Omega-6 – Finding the Balance
Omega-3 and omega-6 are the two essential fatty acids that must come from the diet.
- Omega-3: EPA and DHA are the most important forms, mainly found in fatty fish (salmon, mackerel, herring, sardines) and algae. A third form, ALA, is found in canola oil, flaxseeds, chia seeds, and walnuts. The body can convert ALA to EPA and DHA, but only in limited amounts.
- Omega-6: found in vegetable oils such as corn, sunflower, and soybean oil, as well as in many processed foods like cookies, crackers, chips, and margarine.
Both are necessary, but balance is key. Excess omega-6 relative to omega-3 can drive inflammation. The recommended ratio is about 3:1, while many modern diets are closer to 10:1 or higher.
Recommended Daily Intake
Most dietary guidelines suggest adults consume about 2–3 grams of omega-3 per day, which equals two to three servings of fatty fish per week. For those who don’t eat fish, algae-based supplements provide a good alternative source of EPA and DHA.
Brain, Heart, and Inflammation
Omega-3 fatty acids are critical building blocks for the brain and nervous system. Studies show they can improve memory, learning, and concentration. Higher intake has also been linked to lower risks of depression, anxiety, and cognitive decline.
On a cellular level, omega-3s act as anti-inflammatory agents. Clinical studies have shown that higher intake reduces markers of inflammation in the blood, which helps explain their protective effect against cardiovascular disease.
Trans Fats – The Most Harmful Fat
Trans fats, formed during industrial hydrogenation of vegetable oils, are unambiguously harmful. They raise LDL cholesterol, lower HDL cholesterol, and significantly increase the risk of heart disease. Although many products have phased them out, trans fats can still be found in some baked goods, snacks, and ice cream.
Conclusion
For long-term health, most dietary fat should come from plant-based sources:
- extra virgin olive oil and canola oil
- avocados, nuts, and seeds
- fatty fish 2–3 times per week, or algae-based supplements
At the same time, saturated fat should be limited, and trans fats avoided entirely. Combined with a diet rich in vegetables, fruits, and whole grains, this approach supports healthy blood lipids, a strong heart, and overall balance in the body.
