HOME
> NOURISHING NEWS
January 2010
Focus on Good Fats: Balancing Omega-3s with Omega-6s
We know consuming a diet high in fat is unhealthy, especially trans and saturated fats. Some fats, those that are monounsaturated and to a lesser degree polyunsaturated, have some redeeming qualities. The focus of this newsletter is on polyunsaturated fats and balancing the good fats
Polyunsaturated Fats—Several fats, including omega-3s and 6s, are in this heart healthy group. These are essential fats that we must get from our diet and are important to growth, development and brain function. For some time the American diet was thought to be low in omega-3s and too high in omega-6s. Science is conflicted, although experts agree that omega-3s are healthful.
Omega-3 Fats—EPA and DHA are found in seafood and most abundant in cold water fish like salmon, sardines, tuna, trout and herring. ALA is only from plant sources like flaxseed, walnuts, canola & soy bean oils, and do not seem to contribute as much to the health benefits as EPA and DHA.
These may lower triglycerides, cholesterol, reduce heart disease, stroke, decrease risks of high blood pressure, depression, rheumatoid arthritis, Alzheimer's disease and help boost the immune system.
Omega-6 Fats—Linoleic acid and arachidonic acid are found in vegetable oils like corn, safflower, and sunflower, as well as in nuts and seeds.
These can lower bad cholesterol (LDL); however, may also lower good cholesterol (HDL). Some research suggests they may be linked to certain diseases and inflammation, although more research may be needed to confirm these claims.
The Bottom Line: For now, the dietary emphasis should continue to be moderate fat intake. Focus on having unsaturated fats as the main source of fat, versus the ratio of omega-3s and 6s. Here are some guidelines to follow:
- Moderate intake of red meats and use nonfat dairy products to keep saturated fat intake as low as possible.
- Cut back on processed food to limit trans or hydrogenated fats.
- Keep calories in balance to maintain a healthy weight.
- Increase omega-3s by incorporating two servings of fish a week to get the confirmed health benefits from DHA and EPA. Flax seed meal can be added to yogurt and salads, thus increasing ALA. Keep in mind most research on omega-3s has been on DHA and EPA and you need more ALA to gain health benefits.
- Most of us probably get enough omega-6s from vegetable oils and nuts.
- Try olive oil or canola to increase monounsaturated fats.
NOURISHING NEWS ARCHIVES
©CNS/RQA/CA, INC
|
|
