The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Only two fatty acids are known to be essential for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid).

Some evidence suggests that EPA is superior to DHA in this regard ( 11 , 12 ). One study in menopausal women noted that EPA reduced their number of hot flashes ( 13 ). Both EPA and DHA are mostly found in seafood, including fatty fish and algae. For this reason, they are often called marine omega-3s.

Fatty acids can be divided into four general categories: saturated, monounsaturated, polyunsaturated, and trans fats.

Saturated fatty acids are typically solid at room temperature and are inherently the most-stable type of fatty acid. Stability refers to susceptibility to oxidation, which takes place when a double bond breaks and an oxygen molecule attaches.

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

The worst type of dietary fat is the kind known as trans fat. It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid. Trans fats have no known health benefits and that there is no safe level of consumption.

Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. Most of the foods that contain these types of fats are solid at room temperature, such as: butter.

After the fat has been digested, fatty acids are passed through the lymph system and then throughout the body via your bloodstream to be used or stored for energy, cell repair, and growth. Your lymph system also absorbs fatty acids to help fight infection.

Potential Health Effects. Ultra-low-fat diets have been thoroughly studied, and evidence indicates that they may be beneficial against several serious conditions, including heart disease, diabetes, obesity, and multiple sclerosis.

Essential fatty acid (EFA) deficiency is rare, occurring most often in infants fed diets deficient in EFAs. Signs include scaly dermatitis, alopecia, thrombocytopenia, and, in children, intellectual disability.

Kwashiorkor, its most severe form, is most commonly seen in children in developing countries.

1. Edema.
2. Fatty Liver.
3. Skin, Hair and Nail Problems.
4. Loss of Muscle Mass.
5. Greater Risk of Bone Fractures.
6. Stunted Growth in Children.
7. Increased Severity of Infections.
8. Greater Appetite and Calorie Intake.

People with obesity are more likely to develop a number of potentially serious health problems, including:

• Heart disease and strokes.
• Type 2 diabetes.
• Certain cancers.
• Digestive problems.
• Gynecological and sexual problems.
• Sleep apnea.
• Osteoarthritis.
• Severe COVID-19 symptoms.

Lipid Disorders: What You Need to Know Elevated triglyceride levels may be caused by medical conditions such as diabetes, hypothyroidism, kidney disease or liver disease. Dietary causes may include high alcohol intake and foods containing cholesterol, saturated fat and trans fat.

Symptoms may only appear after the increased cholesterol has caused significant damage. For instance, symptoms may come in the form of heart disease symptoms, such as chest pain (angina) or nausea and fatigue. A heart attack or stroke may result from uncontrolled cholesterol, among other things.

What happens if my lipids are too high? An excess amount of blood lipids can cause fat deposits in your artery walls, increasing your risk for heart disease.

Most people have high levels of fat in their blood because they eat too much high-fat food. Some people have high fat levels because they have an inherited disorder. High lipid levels may also be caused by medical conditions such as diabetes, hypothyroidism, alcoholism, kidney disease, liver disease and stress.

The following dietary changes may help a person reduce their cholesterol as quickly as possible.

1. Eliminate trans fats.
2. Reduce saturated fats.
3. Add more plant foods.
4. Increase fiber intake.
5. Increase plant protein sources.
6. Eat less refined food.

A few changes in your diet can reduce cholesterol and improve your heart health:

1. Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol.
2. Eliminate trans fats.
3. Eat foods rich in omega-3 fatty acids.
4. Increase soluble fiber.
5. Add whey protein.

In the past, experts believed fasting ahead of time produces the most accurate results. This is because your low-density lipoproteins (LDL) — also known as “bad” cholesterol — may be affected by what you’ve recently eaten.

A lipid profile (or lipid panel) is a blood test which measures the concentrations of fats and cholesterol in the blood, and can be used to assess so-called ‘good cholesterol’ versus ‘bad cholesterol’ levels.

Lipid Panel

Men age 20 or older:

A simple blood test can reveal whether your triglycerides fall into a healthy range: Normal — Less than 150 milligrams per deciliter (mg/dL), or less than 1.7 millimoles per liter (mmol/L) Borderline high — 150 to 199 mg/dL (1.8 to 2.2 mmol/L) High — 200 to 499 mg/dL (2.3 to 5.6 mmol/L)

A diet to lower cholesterol includes limiting foods that are high in saturated fat, sugar, and trans fat. It is also important to eat plenty of fresh fruits, vegetables, and whole grains.