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Eating enough healthy fats is great for brain and heart healthBut a new study may have provided even more evidence for adding them, especially omega-3s, to your diet.
“We found that the higher the omega-6 to omega-3 ratio, the higher the risk of death,” said Yuchen Zhang, lead author of the book. April study Published in a news release of the journal eLife. Zhang is a doctoral student in the Department of Epidemiology and Biostatistics at the University of Georgia School of Public Health.
Omega-3 fatty acids are found naturally in foods such as fish, especially fatty fish such as salmon, tuna, and sardines, flaxseed, walnuts, chia seeds, and dietary supplements. fish oil etc..
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Foods rich in omega-3 fatty acids include salmon, sardines, and various nuts such as walnuts.
The three main omega-3 fatty acids are alpha-linolenic acid (ALA). Eicosapentaenoic acid, or EPA. and docosahexaenoic acid, known as DHA. National Institutes of Health. The body needs all three from food, and omega-3s contribute to the health of the heart, blood vessels, lungs, immune system, and endocrine system.
Foods high in omega-6 fatty acids, on the other hand, include nuts, seeds, corn and soybeans, as well as the oils and preservatives made from these foods, the authors said. Linoleic acid is the most common omega-6 fatty acid.
“The high ratio of omega-6 to omega-3 fats typical of the Western diet (20:1 or more, compared to an estimated 1:1 for most of human evolution) is the cause of many chronic diseases. There is some evidence to suggest that this is the case, including cardiovascular disease, cancer, and autoimmune diseases,” Zhang said.
However, past research results have been mixed, she added, with few studies examining the role of disparities in mortality. It is also difficult to accurately measure fatty acid intake, as it relies on participants’ own memory of dietary intake.
Zhang and other researchers compared a more objective measure, the plasma omega-3/omega-6 ratio, with mortality from any cause, particularly from cancer or cardiovascular disease, which are the top two causes of death worldwide. We investigated the relationship between
They used data from 85,425 people who attended the event. UK biobank researchThe study tracked the health of more than 500,000 people aged 40 to 69 in the UK for at least 10 years.
Participants whose plasma samples were collected between 2007 and 2010 completed questionnaires about their diet, including whether they took fish oil supplements.
After nearly 13 years of follow-up, the authors found that participants with the highest omega-6 to omega-3 ratios were 26% more likely to die early from any cause and 14% more likely to die from cancer. found that they were 31% more likely to die from cancer. They are more likely to die from heart disease than those with the lowest ratio. When considered individually, high levels of both omega-6 and omega-3 were associated with a lower risk of early death. However, the protective effect of omega-3s is greater and may explain “why a high omega-3 to omega-6 ratio is associated with harm,” the authors said.
Despite these findings, this study “represents only one ‘snapshot’ of biomarkers and dietary intake of omega-3 and omega-6.” This is a correlation, not a causation,” Lauren R. Sastre, Ph.D., director of the Farm to Clinic Program and assistant professor in the East Carolina University School of Nutritional Sciences, said in an email. Sastre was not involved in the study.
“And we cannot strongly support even that relationship due to methodological flaws in not considering other dietary factors on overall health/clinical outcomes,” Sastre added. “There are many anti-inflammatory food components (nutrients, phytochemicals, etc.) that are associated with reduced all-cause, cancer, and (cardiovascular disease) mortality, and only omega-3 and omega-6 When evaluated, there may be strong confounding factors that could bias the results.”
If omega-6/omega-3 balance actually has more to do with premature death risk than studies can prove, it may be due to the possible function of the omega-6 fatty acid arachidonic acid, says Kristin. he said. Kirkpatrick, a registered dietitian at the Cleveland Clinic and author of “Regenerate your health: discover your metabolic type and regenerate your liver for life”
Arachidonic acid is converted from linoleic acid in the body. It is “a molecular component that promotes inflammation, blood clotting, and blood vessel constriction.” According to the Harvard Medical Examination. But this fatty acid can also be converted into molecules that fight inflammation and blood clots.
Kirkpatrick says that while omega-6s are not inherently bad, too much can offset the anti-inflammatory factors associated with omega-3s, so “a more balanced approach…may be preferable. ” he said.
“The source of omega-6s may also be an offsetting factor,” she added in an email. “For example, processed seed oils can contain large amounts of omega-6.”
Kirkpatrick said focusing on this balance and increasing intake of foods rich in omega-3s may be more important than simply limiting foods rich in omega-6s.
“I also look at the quality of omega-6 foods in my diet. I aim for whole foods rather than processed products, which can be loaded in large amounts with the addition of seed oils,” she added.
If you want to know what the ratio of omega-6 to omega-3 is in your plasma, ask your doctor about testing. Kirkpatrick’s practice often works with patients’ physicians for this purpose. Some patients request this for this purpose. improve mental health, heart health or Dementia riskshe said.
Overall, “it’s important to remember that disproportionate rates are just one chapter in the story of good and bad healthspans,” Kirkpatrick said.
“Eating a variety of fiber-rich foods (which benefit the microbiome) and other nutritious foods, as well as adequate and quality sleep, stress management, and physical activity, help us maintain good health. It plays a big role in how long we can enjoy our whole lives. ”
