Omega 9 are part of a family of fatty acids, where the main ingredient is oleic acid and are present in large quantities in olive oil (75 % on average)

They are presented in a configuration of monounsaturated compounds and have a beneficial effect on the HDL/LDL ratio (see Cholesterol paragraph). In other words they promote «good cholesterol» to the detriment of «bad cholesterol» and therefore play an important role in what is called the «Cretan Diet»

Olive oil is one of the main sources of Omega 9 oleic acid

Apha-linoleic Omega 3 & linoleic Omega 6: ESSENTIAL FATTY ACIDS

Polyunsaturated fats are subdivided into the Omega 6 family and the Omega 3 family and are of fundamental importance in the brain development of both foetus and child .They contribute throughout our lives to maintaining good health and :

• are indispensable to the development of nervous tissue,
• reduce the risk of stress and depression,
• contribute to metabolic functioning and combat inflammation,
• promote the formation of prostaglandins.

These are not synthesised by the body and therefore their contribution through food is essential.

Alpha-linoleic Omega 3 is found in Nut and Rape oils but also in Fish Oils. Omega 6 linoleic oils are present in Soya, Sesame and Sunflower oils

They are part of the unsaturated fatty acids and of course are present in meat and dairy products. The biggest quantity consumed is found however iThe consumption of trans fatty acids is neither necessary nor beneficial for health as it increases the risk of cardiovascular disease. Therefore reducing their intake as much as possible is recommended.

This is a compound lipid which is found mainly in foods of animal origin. Present in the blood plasma and in all our cells, two thirds of cholesterol are manufactured by the liver and intestine and one third comes from food, cholesterol is integrated into «lipoproteins» to enable blood circulation: complex cellular constructions made up of lipids and proteins, which play a role in transport.

We distinguish between :
- HDL (High Density Lipoproteins), which recovers excess cholesterol not taken up by the cells and takes it back to the liver for recycling and elimination. HDLs constitute «good cholesterol».
- LDL (Low Density Lipoproteins), transport cholesterol from the liver towards other areas of the body. Cholesterol integrated in these molecules is called «bad cholesterol». It can in fact lead to obstruction of the blood vessels, possibly causing a heart attack or cerebrovascular accident .Consequently, this must be reduced.

LDL (Low Density Lipoproteins), transport cholesterol from the liver towards other areas of the body. Cholesterol integrated in these molecules is called «bad cholesterol». It can in fact lead to obstruction of the blood vessels, possibly causing a heart attack or cerebrovascular accident .Consequently, this must be reduced.

Impact of fatty acids on good and bad cholesterol :

FATTY ACIDS	Present...	Bad cholesterol LDL	Good cholesterol HDL
Saturated	Animal Fats / Butter
Monounsaturated	Olive oil / Hazelnut oil		some effect
Polyunsaturated	Seed oils

Nutritionists believe that a balanced diet depends on AN OPTIMAL DISTRIBUTION OF MACRONUTRIENTS.

These are the essential constituents of our nutritional needs and biological intermediaries for storing and consuming energy.

For a balanced diet, nutritionists recommend an exact intake of these macronutrients :