Essential fats

Most people think of dietary fat in a negative way, yet not all fats are bad. In fact, some types of fats labelled the essential fatty acids (EFA) are critical and essential for good health. They are called essential because the body cannot make them, but they are absolutely needed for normal growth and function. Based on their chemical structure, the main EFA's are classified as omega-3 or omega-6. Omega-3 fatty acids include ALA, EPA and DHA.

The balance between these fats is of tremendous importance for optimal health. Ideally, there should be a one-to-three ratio between the omega-3 and the omega-6. In our modern western diet, however, instead of three times more, the amount of omega-6 is 30 times more than omega-3.

We are suffering from a tremendous imbalance of EFA's with serious consequences to our health. This is because the omega-3's are by nature anti-inflammatory (prevent inflammation), while the omega-6's are pro-inflammatory. Inflammation is at the root of many health problems, including cancer, heart disease, stroke, asthma, allergies and many circulatory and painful disorders, as well as all the medical conditions whose names end in 'itis'.

Eating diets rich in omega-3 fats and/or taking fish oil supplements can restore the balance between these two types of fatty acids and can possibly reverse these disease processes.

SOURCE OF OMEGA-3 FATS

The most widely available dietary source of EPA and DHA is cold-water oily fish such as salmon, herring, mackerel, anchovies and sardines. Although fish is a good source of omega-3 fatty acids, fish cannot make these fats; they obtain them from the algae or plankton in their diets. Fish oil supplements are used for their omega-3 fatty acid content. Krill oil is a newly discovered marine source of omega-3 fatty acids.

Flaxseed (linseed) and its oil and walnuts are the most popular plant source of the omega-3 fatty acid, ALA.

Microalgae are rich sources of DHA, and oil from kelp (brown algae) contains EPA. Eggs from free-range chickens have higher levels of omega-3 fatty acids than commercially reared chickens fed corn or soybeans.

Omega-3 for Heart Disease, Cholesterol and Stroke

Omega-3 fatty acids are good for the heart, prevent blood clots and stop other harmful fats from injuring the walls of the blood vessels. They not only improve blood flow but also help to prevent thickening of the blood and can reduce the need for blood thinning medication.

Numerous medical studies have shown that diets rich in omega-3 fatty acids decrease the risk of heart attacks, strokes and abnormal heart beat. The regular consumption of fish or fish-oil supplements can prevent sudden death due to abnormal heart rhythms.

In addition, eating omega-3-rich food will lower total cholesterol levels, increase the concentrations of good cholesterol (HDL) and decrease the concentrations of bad cholesterol (LDL).

Omega 3 for High Blood Pressure

Research shows eating 200 gm of fatty fish or taking 3-5gm of high-quality fish oil daily will lower blood pressure. Thus, omega-3 fats can benefit hypertensive patients while helping to prevent hypertension in those at risk.

Omega-3 for the Young

Omega-3 fatty acids are essential for normal development of vision and brain function in newborns and children. Human breast milk contains the appropriate amount of omega-3 and omega-6 fats, particularly if the mother has supplemented her diet with unpolluted fatty fish and/or fish oils. Studies have shown that babies given formulas supplemented with essential EFAs have better vision and score higher in tests than other babies.

Omega 3 for Arthritis

Because omega-3 fats inhibit inflammation and pain, they can help control arthritis symptoms. Significant reduction in joint tenderness and morning stiffness, as well as an increase in strength, has been observed in arthritic patients taking fish oil capsules.

Patients taking fish oil supplements for rheumatoid arthritis require fewer pain medications and may even discontinue their medication completely. I have patients who have been able to avoid joint replacement surgery using fish oil and other supplements.

Omega-3 for Asthma

Allergic disorders such as asthma may be triggered by fatty acid imbalance. High doses of omega-3 fatty acids can reduce inflammation of the airways and asthma attacks. Fish oil supplements can keep the balance and decrease the inflammation of the airways associated with asthma.

Omega 3 for Mental disorders

Many common mental disorders such as depression, bipolar disorder (manic-depression), attention-deficit hyperactive disorder, anxiety, and schizophrenia, may be triggered by deficiencies of omega-3 fatty acids and/or B vitamins. The rates of depression are lower in countries whose people eat a lot of fish, while the rate steadily rises in countries eating more processed foods and less fresh fish and vegetables. A 25 per cent decrease in schizophrenic symptoms was observed in patients taking the omega-3 fatty acids.

Omega-3 for Cancer prevention

The Mediterranean-type diet, high in fish and vegetables decreases the risk of getting cancer by over 60 per cent. Flaxseed oil may inhibit cancer of the breast, colon and prostate.

Omega-3 fats, it seems, strengthen the immune systems and inhibit the formation and growth of tumours.

When using high doses of omega-3 supplements, one must be careful to select a pure and potent form. I use and recommend a very high-quality type of omega-3 supplement called Herbalifeline for many conditions ranging from diabetes, hypertension and hormonal imbalance to sickle cell anaemia and neuropathy. The truth is everyone can benefit from supplementing their diet with fish oils.

You may email Dr Tony Vendryes at tonyvendryes@gmail.com or listen to An Ounce of Prevention on POWER106FM on Fridays at 8 p.m. His new book is available in bookstores islandwide.