Polyunsaturated fats, including omega-3 and omega-6 fatty acids, have a complex relationship with human health. While often villainized, these fats play critical physiological roles. However, an overabundance of omega-6s relative to omega-3s may contribute to chronic disease risk. This article explores the evidence on polyunsaturated fats and offers guidance on dietary intake.
Key Points:
- Not all fats are equal. Different types of fats have unique chemical structures that determine their physiological impacts.
- Omega-3 and omega-6 fatty acids are essential nutrients. We must obtain them from the diet.
- Omega-3s, especially EPA and DHA, have anti-inflammatory and cardioprotective effects. Omega-6s can be pro-inflammatory when consumed in excess.
- Striking the right omega-3 to omega-6 balance may optimize health, potentially by increasing EPA and DHA synthesis and limiting inflammation.
The Essentiality and Diversity of Dietary Fats
Dietary fat is more nuanced than many appreciate. Rather than a single macronutrient, “fat” represents many distinct fatty acids with unique chemical structures. These structures strongly influence physiological effects and health outcomes.
There are several major classes of dietary fatty acids:
- Saturated fats: Found in animal fats and tropical oils. Linked to increased cardiovascular risk.
- Monounsaturated fats: Found in olive oil, avocados, and nuts. Likely neutral for heart health.
- Polyunsaturated fats: Found in seed oils, fatty fish, and nuts/seeds. Essential nutrients with varying health effects.
Within polyunsaturated fats, there are omega-3 and omega-6 fatty acids. These contain different chemical bonds, resulting in divergent biological activities.
Omega-3 and Omega-6 Fatty Acids: Essential But Imbalanced
The essential fatty acids are substances our bodies require but cannot synthesize. They must come from the diet. The essential fatty acids include:
- Linoleic acid (LA): An omega-6 fat found in seed oils.
- Alpha-linolenic acid (ALA): An omega-3 fat found in plant foods like flaxseeds.
LA is converted in the body to arachidonic acid (AA), while ALA converts to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The long-chain EPA and DHA are responsible for many of the health benefits attributed to omega-3 fats.
However, the conversion of ALA to EPA and DHA is inefficient in humans. High intakes of LA appear to impair this conversion by competing for shared enzymatic pathways. Most modern diets provide an abundance of LA coupled with inadequate ALA, EPA, and DHA.
This imbalance between omega-6 and omega-3 fatty acids may contribute to the prevalence of chronic inflammatory disorders. AA gives rise to inflammatory compounds, while omega-3s are generally anti-inflammatory.
Optimizing the Omega-3 to Omega-6 Balance
Studies indicate higher intakes of LA coupled with insufficient EPA and DHA are problematic. Strategies that improve the omega-3 to omega-6 ratio may optimize health. These include:
- Eating fatty fish like salmon, mackerel, and sardines, which provide preformed EPA and DHA. At least 1-3 servings per week is recommended.
- Taking an algae-based EPA + DHA supplement, at a dose of around 1 gram per day.
- Consuming ALA-rich foods like flaxseeds, chia seeds, and walnuts. Focus on options relatively low in LA.
- Limiting intake of LA-rich vegetable oils like soybean, corn, and cottonseed oils. Substitute oils like olive, avocado, and canola instead.
- Choosing grass-fed/pasture-raised meats and dairy over grain-fed. Grass-fed animals accumulate higher levels of omega-3s.
- Measuring blood levels of EPA and DHA as a biomarker of status. Aim for 8% or greater.
Omega-3 Fats and Chronic Disease Prevention
Higher intakes and blood levels of EPA and DHA are linked to reduced risk of several chronic diseases. Some benefits include:
Inflammation: Omega-3s decrease production of inflammatory compounds like prostaglandins and leukotrienes. They also lower free radical production and endothelial activation.
Cardiovascular health: Omega-3s reduce blood triglycerides, raise HDL cholesterol, improve arterial function, and have anti-arrhythmic effects. They also make LDL particles larger and fluffier.
Metabolic health: Observational studies link higher intakes of EPA and DHA to lower rates of insulin resistance and fatty liver. Intervention trials show modest triglyceride and blood sugar lowering.
Brain and eye health: DHA is a major structural component of membranes in the brain and retina. Higher intakes support cognitive function and visual acuity throughout life.
Potential for Harm?
While omega-3s have demonstrated benefits, some sources have raised concerns about potential harms at high intakes. However, risks appear minimal at recommended doses.
Bleeding risk: Early theories suggested omega-3s’ anti-clotting actions may increase bleeding tendency. However, this is not borne out by evidence at intakes under 3 grams per day.
Cholesterol: Omega-3s may mildly raise LDL cholesterol, but they simultaneously make particles larger and fluffier which is considered beneficial.
Atrial fibrillation: A few studies noted increased rates of irregular heartbeat at very high omega-3 intakes. However, this occurred in tandem with decreases in overall cardiovascular events.
Rather than viewing dietary fat as a single entity, an understanding of its diversity provides insight into potential health impacts. Omega-3 and omega-6 polyunsaturated fatty acids play critical roles in human health. Obtaining adequate EPA and DHA while preventing an overabundance of omega-6s may optimize wellness and reduce chronic disease risk.
Workout and Fitness News
Subscribe to our mailing list and get interesting stuff and updates to your email inbox.
Thank you for subscribing.
Something went wrong.