With a growing epidemic of obesity in America, fat has become the poster child for poor health. In recent years, Americans have been encouraged to cut back on their fat intake – but research is beginning to show that the amount of fat consumed may not be as harmful as the type of fat consumed. Because fat has received such a bad reputation, many people aren’t aware that certain fats are vital to their health.

Essential Fatty Acids (EFAs) are fats that must be consumed in order for the body to function properly. “The body makes and stores fat on its own,” says Paul Ratté, ND, a naturopathic practitioner at Northwestern Health Sciences University’s Woodwinds Natural Care Center in Woodbury, Minn. “But there are two major types of fat that it does not produce naturally: omega-3 fatty acids and omega-6 fatty acids.”

Both omega-3 and omega-6 fatty acids are an essential part of a healthy diet, but it is important they remain balanced. While Americans have been cutting back on total fat consumed, their diets are still overloaded with omega-6 fatty acids and deficient in omega-3 fatty acids.The American Institute for Cancer Research reports that the current ratio of omega-6 fatty acids to omega-3 fatty acids in the average American diet is about 15-to-1. An ideal ratio would be 4-to-1.

Ratté has found that the current ratio can be as high as 20-to-1, and says Americans should aim for a ratio that’s closer to 5-to-2.

Omega-3 Fatty Acids

Omega-3 fatty acids are a group of polyunsaturated fats that have been shown to have an anti-inflammatory effect on the body. “Although some inflammation is necessary to help repair the body, it is important to keep it controlled,” says Ratté. “Chronic inflammation is associated with many chronic degenerative conditions including cardiovascular disease, obesity, diabetes, arthritis and dementia.”

According to Ratté, omega-3 fatty acids are also beneficial because they offer protection against depression, bipolar disorder and attention deficit/hyperactivity disorder. Omega-3 fatty acids have also displayed a range of anti-cancer activities in the laboratory and have been repeatedly associated with lower cancer risk in population studies.

Omega-3 fatty acids can be found in both plant and animal products. The highest levels can be found in:

• Flaxseed or flaxseed oil;
• Cold water fish such as salmon, herring, sardines and trout; and
• Fish oil.

“Omega-3 fatty acids are very sensitive to light, oxygen and heat – overexposure will destroy them,” says Ratté. “This is why tuna, walleye and other warm-water fish are not good sources.”

Sources of omega-3 fatty acids in lower levels include

• Walnut oil;
• Hemp seed;
• Pumpkin seeds;
• Canola oil;
• Soybean oil; and
• Black currant seed oil.

Although cold-water fish are the best dietary source of omega-3 fatty acids, recent concerns about toxins in some fish have confused many people who are looking to get more omega-3 fatty acids into their diet.

The American Institute for Cancer Research recommends these tips for ensuring the omega-3s are from healthy sources:

• Make sure you eat a variety of fish, but limit consumption of farmed salmon. Look for wild salmon (Alaskan), which is usually available frozen or canned.
• To reduce polychlorinated biphenyls (PCBs), remove skin and visible fat from fish. Bake, broil or grill fish instead of frying.
• Eat plant foods that contain omega-3s. These include flaxseed and flaxseed oil, walnuts, soybeans, wheat germ, green leafy vegetables such as spinach, kale, leeks and broccoli.

The three most important omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoisc acid (DHA). “ALA is an essential fatty acid that must be consumed in the diet to prevent deficiency,” says Ratté. “It is converted in the body to EPA and DHA (which turn into series 3 prostaglandins). The prostaglandins then direct signals to dilate blood vessels, reduce inflammation, and prevent platelets [from crowding together].”

Omega-6 Fatty Acids

Omega-6 fatty acids are pro-inflammatory. Inflammation is essential because it helps the body repair itself (such as in the case of a muscle sprain). But be cautious because too much inflammation can lead to chronic degenerative disease.

According to Ratté, omega-6 fatty acids are incorporated into the cell membrane. “The more omega-6 fatty acids you have, the more prostaglandins (or local cell mediators) there will be,” says Ratté. “When the cell is under stress, it places prostaglandins around it signaling to the body the need for inflammation [or repair].”

Omega-6 fatty acids can be found in:

• Red meat;
• Pork;
• Dairy products; and
• Polyunsaturated Fatty Acids (PUFAs) such as soybean oil, canola oil and corn oil (often found in processed snacks, baked products and commercial salad dressings).

The most important omega-6 fatty acid is arachidonic acid (AA), which can be found in egg yolks, meats (organs in particular), and other animal-based food items. Linoleic acid (LA) is converted to gamma-linolenic acid (GLA) in the body and then further broken down into AA.

Getting the Balance You Need

Americans are consuming significantly more omega-6 fatty acids than omega-3 fatty acids (a ratio of approximately 15-to-1). Ratté says this may help to explain the occurrence of chronic inflammatory disease in American culture.

The ratio can become unbalanced simply by the food choices you make. For example, beef that has been fed grain, soy beans, hormones and other additives to fatten them up can have ratios as high as 15-to-1. When people consume this beef, it increases their ratio as well. On the other hand, grass-fed, grass-finished beef have a ratio closer to 5-to-2, which is similar to the ratio humans need.

In order to fix the imbalance, Ratté says Americans need to either decrease their intake of omega-6 fatty acids or increase their intake of omega-3 fatty acids. “We can decrease our omega-6 intake by avoiding plain oils and polyunsaturated fatty acids (PUFAs) such as corn oil and soybean oil,” Ratté says. “The best way to increase omega-3 levels is to take cod liver oil or fish oil in the form of a capsule or in its natural state.”

The American Heart Association recommends taking at least 1,000 milligrams of fish oil each day, which is about one tablespoon. To ease worry, fish oil doesn’t taste like fish – it comes in a variety of fruit flavors. To ensure you are purchasing high-quality fish oil, Ratté recommends buying it directly through a doctor or other health care practitioner.

Omega-3 fatty acids are also be found in non-animal sources such as flaxseed or flaxseed oil. Ratté recommends about three tablespoons of ground flaxseed or two teaspoons of flaxseed oil each day. The difference between consuming flaxseed and fish oil is that the flaxseed must be converted to EPA and DHA (the active principles that cause the anti-inflammatory effect).

“Ten to 20 percent of the population does not convert flaxseed to EPA and DHA,” says Ratté. “This could be due to a non-active delta-6 desaturate enzyme (which is the main converter). Fish oils on the other hand, automatically include EPA and DHA.”

It can be more of a challenge for vegetarians to get the right balance of omega-3 and omega-6 fatty acids. Plant oils are an option for those who do not wish to consume fish oil, although Ratté advises against getting omega-6s from PUFAs.

Another problem vegetarians may face is that their diets are extremely low in fat. According to Ratté, any diet that consists of less than 20 percent fat can be dangerous. It is essential to get the right balance of omega-3 and omega-6 fatty acids.

“Fats shouldn’t be a problem, unless there’s an imbalance,” says Ratté. “We need to decrease our omega-6 intake and increase our omega-3 intake, which will bring inflammation back into check and hopefully help prevent chronic degenerative disease.”

Sources: Paul Ratté, ND, naturopathic practitioner at Northwestern Health Sciences University’s Woodwinds Natural Care Center; American Institute for Cancer Research