Fatty acids are the basic structural units of dietary fats. They are chains of carbon atoms with hydrogen atoms attached, and they occur in several forms that have different effects on health and cardiovascular risk.
Saturated fatty acids, found in animal products (butter, lard, full-fat dairy, fatty meat) and some plant sources (coconut oil, palm oil), raise LDL (low-density lipoprotein) cholesterol and are associated with increased coronary artery disease risk. UK dietary guidelines recommend limiting saturated fat to 20g per day for women and 30g per day for men. Unsaturated fatty acids, including monounsaturated fats (found in olive oil and avocados) and polyunsaturated fats (found in oily fish, nuts, and seeds), can lower LDL cholesterol and support heart health. Trans fatty acids, artificially produced through industrial hydrogenation of vegetable oils, raise LDL cholesterol and lower HDL cholesterol; they are now largely eliminated from the UK food supply through regulation but may still appear in some processed foods.
Omega-3 fatty acids, a type of polyunsaturated fat found in oily fish (salmon, mackerel, sardines) and some plant sources (flaxseed, walnuts), are associated with reduced inflammation, lower triglycerides, and reduced arrhythmia risk. The NHS recommends at least two portions of fish per week, one of which should be oily.
For cardiac arrest survivors, a heart-healthy diet that limits saturated and trans fats and includes adequate omega-3 intake forms part of long-term secondary prevention alongside medication and cardiac rehabilitation.
« Back to Glossary Index