|
"'I've read that our Western diet is incorrectly balanced being too high in omega 6 fats. Can you explain what implications this has and how I can correct the balance of fats in my diet?"
From TK, Surrey
In the past the message was simple - reduce your intake of saturated fats found in red meat, full fat dairy and processed foods and increase your intake of healthy polyunsaturated fats found in nuts, seeds and their oils. Now, however, research has taught us a little more about the different types of fat and as you rightly say our modern day diet is high in a type of polyunsaturated fat known as omega 6 but low in the omega 3 variety.
As long ago as September 1979 a study published in the Lancet reported that Eskimos, who traditionally have a high fat diet, surprisingly showed little signs of heart disease. Further investigations have pointed towards their predominantly fish-based diet which supplied high levels of the omega 3 fatty acids called EPA and DHA. We now know that these omega 3 fats are essential because they cannot be made in the body and as well as being important for the health of the heart are crucial for the nervous system. In fact their valuable anti-inflammatory properties are linked with a reduced incidence of heart disease, arthritis and even depression.
Omega 6 fats are typically found in meat, vegetable oils such as sunflower as well as spreads, they also have beneficial properties but because our diets supply plentiful amounts of them they are not quite so important. In fact high levels of these fats will actually compete with the omega 3 variety and may promote inflammation. A recent study estimated that the UK population eats as much as 10 times more omega 6 than omega 3 fats and that an optimal level would be a ratio of 2:1. In order to address this imbalance, women of reproductive age and girls should aim to eat two portions of oily fish a week whilst men and boys can enjoy up to 4 portions; the types of fish which are important include salmon, trout, tuna, mackerel and sardines. In addition to this a handful of nuts, seeds or their oils each day will support the intake of omega 3 fats although not the EPA and DHA varieties. Those nuts and seeds that contribute good levels of omega 3 include walnut, flaxseed, pumpkin seed and hemp. Here are some ideas to help optimise your intake:
- Swap your regular breakfast cereal for one that contains nuts and seeds especially pumpkin seeds, walnuts and linseeds or flaxseed
- Eat more fish instead of red meats - choose salmon, trout, mackerel, sardines or fresh or frozen tuna. Encourage children to eat more fish by making your own fish fingers with salmon or include the oily types of fish in a seafood lasagne or pie.
- Drizzle good quality oils such as flaxseed or walnut oil on salads and vegetables.
- Snack on unsalted nuts or seeds instead of crisps or biscuits.
- Replace your typical butter or margarine with a nut or seed butter.
|
