Omega Fatty Acids: What they are and the health benefits

Its been almost a century since the discovery that fatty acids were critical to health. The phrase 'essential fatty acids' was coined at that time and is seen on food packages today. Although many people will have heard about Omega fatty acids, less will truly know what these fatty acids are, where they can be found and importance they have to general health. 

Fatty acids are essential nutrients. An essential nutrients are ones that our bodies cannot make enough of them, so we have to get them from our diet. Fatty acids are fundamental to our biology and our health as they help form the cell membranes around every cell in our body. 

However, some fatty acids are better for us than others.

• Saturated
• Unsaturated

Fatty acids can be described as ‘saturated’. This type tends to be found in fried foods, processed foods, dairy products and fatty cuts of meat. As you might guess from this array of foods, these saturated fats are considered unhealthy as eating too many of them can contribute to an increased risk of heart attacks and strokes. In contrast, ‘unsaturated’ fatty acids are considered to be healthy because they tend to improve cardiovascular risks.

The omega fatty acids are unsaturated and a great deal of research has gone into assessing what impact omega fatty acid levels have on our cardiovascular health, as well as a number of other health issues. 

• Brain function
• Healthy heart
• Lower blood pressure
• Hormones
• Reduce risk of dementia and breast cancer

The omega fatty acids are unsaturated and a great deal of research has gone into assessing what impact omega fatty acid levels have on our cardiovascular health, as well as a number of other health issues.

Of particular interest are the omega-3 fatty acids which are found in very high concentrations in our brains, and so are important for the health of our brains, as well as being important for supporting our cardiovascular and hormonal systems.

Overall, omega-3 tend to improve the blood lipid profile by reducing levels of triglycerides and raising levels of HDL-Cholesterol (sometimes known as ‘good’ cholesterol). They have also been found to lower blood pressure, all of which helps to reduce cardiovascular risk.

Some studies have shown a range of other benefits from omega-3 fatty acids including reduced risk of blood clots and cardiac arrhythmias as well as reduced risk of dementia and of breast cancer. Research in this area is still ongoing to establish exactly what degree of benefit omega-3 fatty acids confer.

• Oily Fish (Mackerel, Salmon, Tuna)
• Nuts & Seeds (Flaxseeds, Chai Seeds, Walnuts)
• Soybeans (Edamame Beans)
• Leafy Vegetables (Kale)

Omega-3 fatty acids are found most abundantly in oily fish such as mackerel and salmon which is why oily fish are recommended as a good source of protein in heart friendly diets such as the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). For people who don’t eat fish, other sources of omega-3 include flaxseed, walnuts and edamame beans and some green, leafy vegetables such as kale.

In general, it is better to get omega-3 from dietary sources than from supplements. It is not always clear if supplements contain the best types of omega-3 fatty acids or exactly what dose of omega-3s you are receiving from them. Although omega-3 fatty acids are good for you, it is possible to take too many and this over-ingestion can cause bleeding problems, interference with prescribed medications, and abdominal issues such as heart burn or diarrhoea. You are unlikely to get too much omega-3 through diet (assuming you have a diet that is reasonably balanced), but you may end up having too much by taking high doses of supplements.

The other type of omega fatty acids that are of interest are the omega-6 fatty acids. 

Like omega-3s these fatty acids are essential to us and have important roles to play in our health. However, modern diets tend to be much higher in omega-6s than traditional diets. This is because omega-6 fatty acids are found in vegetable oils and processed foods, as well as being in nuts, seeds and poultry. 

The effects of omega-6 fatty acids on our health, and their relationship to omega-3 fatty acids, is complex and not currently fully understood, but it is thought that omega-6 fatty acids have a pro-inflammatory effect which can actually raise the risk of cardiovascular disease.

It is possible to check the ratio of omega-6s to omega-3s in the blood and this can be used to help refine your cardiovascular risk profile. 

Omega-6 levels tend to be higher, but it is thought that a good ratio of the two types of fatty acid is between 2 and 4 to 1 of omega-6s to omega-3s. Unfortunately, because of our modern diets, there is often 20 to 30 times as many omega-6s in our blood compared to omega-3s. This ratio can be improved by increasing omega-3 containing food in your diet and reducing the omega-6 containing foods. 

The Omega-3/6 Index complete test measures all the fatty acids in the blood, including the levels of 24 fatty acids, such as the Omega-3 Index, various ratios, and the Trans Fat Index. This blood test supplies complete information about the types and amounts of fatty acids present to help in assessing dietary fat intake and understanding the potential impact on overall health.

As you can see from reading the article, omega fatty acids are both important and complicated. The takeaway message is that the levels of these essential nutrients can be improved by adhering to diets that are already well recognised to be good for your cardiovascular health. Optimising these levels appears to give good benefits in reducing the risk of heart attacks and strokes and research is now suggesting there may be a whole range of other health benefits too.