Oils that Hurt and Oils that Heal

We hear a lot about fish oil lately, the main component for health being the Omega 3 fatty acids. More specifically the EPA and DHA. EPA and DHA are the building blocks for hormones that control immune function, blood clotting, and cell growth as well as components of cell membranes.

You may have heard something about Omega 6 fatty acids not being so healthy. Well it’s not that one is and one isn’t. We must consume both for optimal health because our bodies cannot produce them. According to Dr. Andrew Weil, “The body also constructs hormones from omega 6 fatty acids. In general, hormones derived from the two classes of essential fatty acids have opposite effects. Those from omega-6 fatty acids tend to increase inflammation (an important component of the immune response), blood clotting, and cell proliferation, while those from omega-3 fatty acids decrease those functions. Both families of hormones must be in balance to maintain optimum health.”

Here are some essential fatty acid basics:

The relation between the daily intake of the two families, omega-6 and omega-3 in the Western diet is unbalanced. 100 years ago the ratio was between 3:1 and 5:1 but currently the ratio in our modern diet is between 12:1 and 25:1. This dramatic shift toward omega-6 consumption has occurred because of overuse of processed oils and is thought to be one of the leading factors in chronic inflammatory illness and cardiovascular disease.

The list of conditions that scientists have identified as possible results cause by an imbalance is long and includes– asthma, coronary heart disease, many forms of cancer, autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body. The imbalance between omega-3 and omega-6 fatty acids may also contribute to obesity, depression, dyslexia, hyperactivity and even a tendency toward violence. Bringing the fats into proper proportion may actually relieve those conditions, according to Joseph Hibbeln, M.D., a psychiatrist at the National Institutes of Health, and perhaps the world’s leading authority on the relationship between fat consumption and mental health.

So what to do?

  • REDUCE your consumption of omega-6 fats as much as possible. This includes vegetable and seed oils, including corn, soybean, safflower, sunflower, grapeseed, cottonseed oil. Skip processed foods including crackers, snacks, sweeties, even many breads that on the surface look healthy.
  • Skip bottled salad dressings. At the time I participated in Dr. Perricone’s facelift diet I was a big Ken’s Light Ceasar Dressing lover but it’s not allowed. Dr. P’s diet calls for lemon and olive oil in copious amounts. You know what? I used to scoff at folks who ordered lemon on the side for their salad but now I’m a believer and I’ve never used a bottled dressing since. Not only do I save on omega 6s, but also sugar and salt.
  • Rely on oils that are rich in monounsaturated fats, including olive, avocado and macadamia oils and coconut oil even though it’s a sat fat.
  • INCREASE your consumption of foods rich in omega-3s (especially DHA and EPA) like those found in wild, sustainable salmon, sardines, green-lipped mussels, wild shrimp, blue fish and Pacific halibut
  • Take a high-quality fish oil supplement (like Carlson’s)
  • Buy cage free eggs or those boosted with Omega 3s. Commercial “supermarket” eggs have 19 times more omega-6 than omega-3!
  • Eat grass-fed beef – “conventional” beef has 14 times more omega-6 than its naturally-grazing counterpart. Buy dairy products from grass fed animals
  • Enjoy walnuts and flax seeds (rich in ALA omega-3)

Making healthy changes need not be overwhelming. Start replacing things here and there. Always remember you can keep it simple with the question, “What One Thing” can I do?