Best 7 dietary advice tips related to fatty acids

1. It is good to eat enough dietary fiber (wholemeal bread, fruits and veg).

2. Saturated fats should be less than 10% of our daily meals.

3. Replace solid fats with oil if possible.

4. Limit foods containing trans fatty acids (hydrogenated oils) and keep the total trans fat consumption close to zero.

5. Eat daily less than 300 mg of dietary cholesterol.

6. Reduce intake  of solid fats.

7. The coconut oil myth: because it consists mainly of medium chain fatty acids (60-65% fatty acids with carbon chain length 6-12, some people believe that medium chain F.A. cannot be stored as fat. It is false.  While medium chain fats follow a different route, are more water soluble, taking up into blood stream  independently, not using chylomicrons, and are carried to liver, the caprilic acid (C 8:0) and the capric acid (C10:0) are not the only ones in the coconut oil. The lauric acid (C12:0) is the main fatty acid in the oil, and can be present up to 50%. Beyond a carbon chain of 10, any fatty acid is incorporated in chylomicrons starting with the lauric acid. On top of that, the coconut oil raise the blood LDL and HDL levels quite fast. The other claims that it is good for skin or that it is slowing premature ageing were also not proven.