When is an Essential Fat Not Healthy?

You may already know that omega-3 fats are good for you and that they help protect us against inflammation. Chances are you haven’t heard much about their less famous but still important cousin, omega-6 fats. And that is too bad, because they are just as important to our health but in the opposite way.

Our original diet is believed to have been rich in fish and plant foods. The animals we ate grazed on natural grasses. This gave us a good balance of both omega-3 and omega-6 fats.  Both of these fats are essential, meaning we need to get them from our diet. The problem is that as our diet has changed, we get far too many omega-6 fats and not enough omega-3 fats.

Why does it matter?  Both omega-3 and omega-6 fats produce a hormone-like structure called eicosanoids, which regulate important body processes.  The eicosanoids formed from omega-6 fatty acids respond to injury, infection, stress or certain diseases. They stop blood flow by causing the blood to clot and the arteries to narrow: which is good news if you are injured and in danger of bleeding to death. The inflammatory process is important as a response to injury, but is detrimental when it continues on a day-to-day basis.

In contrast, the eicosanoids formed from the omega-3 fatty acid EPA (eicosapentaenoic acid) have beneficial anti-inflammatory effects that protect us against heart attacks and strokes, as well as inflammatory diseases like arthritis, lupus and asthma. Another type of omega-3 called DHA (docosahexaenoic acid) plays a key role in brain and eye development, mental health, and maybe even intelligence (which is why it is so important for pregnant women and newborns).

There is competition between omega-3 and -6 fats; the omega-6 fats are used preferentially. This is why it is not enough just to get more omega-3 fats (from fish or fish oil) – we also need to reduce omega-6 fats.

While not all experts agree about how important it is to reduce omega-6 fats in our diet, there is no down side other than changing some cherished but less-than-healthy eating patterns. In truth, it is one more reason to choose whole, real foods. Here are the ways you can cut down the amount of omega-6 fats in your diet:

Grass fed meats: We really are what we eat – and what the animals we eat, eat. Cows fed grains grow more quickly, become marbled with fat, and that fat is higher in omega-6s and lower in omega-3s than cows that have been fed primarily grass. Pigs, lambs, chicken and fish also develop more omega-6 fats when they are fed grains. Cut back by eating less animal protein and choosing animals that have been fed the type of diet they would normally eat in nature.

Processed foods: Many foods that come in a box, can or package have been significantly altered from the original food. Author Michael Pollan calls them food-like substances. You may think you only use extra virgin olive oil, but read the labels of the packages you buy. If you eat processed food, you are getting lots of other fats and most of these are rich in omega-6s.

Vegetable oils: Most oils are high in omega-6 fats, including corn, safflower, sunflower and soy oils. I find it interesting that these oils require high temperature and high pressure methods of extraction, and usually require a metal catalyst: they are processed foods. In contrast, oil is easily extracted from olives at low temperatures and can be made with simple technology.

Try this: This time of year take advantage of fresh tomatoes and reduce your omega-6s with an easy vegetarian dinner. Top brown rice with beans or lentils, and add lots of chopped tomatoes, basil, onions, peppers, cucumbers, arugula, kale, avocado – anything really. It’s delicious and healthy.

Kathy Nichols is the Healthy Habits Coach. Kathy blends her background as a registered dietitian with life coaching to help you create healthy and sustainable habits. Contact Kathy at 707 431-7524, Kathy@HealthyHabitsCoach.com or www.HealthyHabitsCoach.com. Blog: www.HealthyHabitsCoach.wordpress.com