Essential Fatty Acids Decrease Health Risks

Two kinds of unsaturated fats are necessary for your very survival. These are the essential fatty acids omega-6 (linoleic acid) and omega-3 (linolenic acid). Since your body cannot manufacture these fatty acids, they must be obtained from the foods you eat. Omega-6 is fairly common and is found in most of the vegetable oils sold in the grocery store. I suggest, however, that you try to buy your vegetable oils in health foods stores, if possible. Most typical grocery store oils, which are processed for mass distribution, are often filled with free radicals and bad fats called trans-fatty acids. Omega-3 is found in soy oil, walnut oil, flax oil, and canola oils and in dark green, leafy vegetables. I suggest that you purchase all oils in dark-colored green or amber bottles, since clear bottles tend to make the oils go rancid after a time due to chemical changes caused by exposure to sunlight.
It is especially important to make sure that you supplement your food plan with enough omega-3 fats, since the American diet is usually deficient in this nutrient. While the ideal ratio of omega-6 oil to omega-3 should be between 3:1 and 4:1, a recent study showed that for most people their level of omega-6 is 20 times their level of omega-3.
The benefits of ingesting the proper amount of unsaturated fats and essential fatty acids include:

• Lowering cholesterol levels
• Lowering high blood pressure
• Decreasing symptoms of heart palpitations and angina
• Preventing significantly the risk of heart attacks and strokes
• Decreasing the symptoms of multiple sclerosis
• Decreasing the pain and swelling of rheumatoid arthritis
• Correcting or markedly improving skin conditions such as psoriasis and eczema
• Lowering the risk of cancer

There are several other ways to increase the amount of essential fatty acids in your diet. For example, cold-water fish such as salmon, mackerel, and trout are rich sources of the essential fatty acid metabolites DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These have been shown to help lower blood pressure, improve cholesterol levels, and lower one’s risk for cardiovascular disease. Aside from simply eating fish a minimum of twice per week, you can supplement your diet with omega-3 by taking fish oil capsules (taken with a meal), available at most pharmacies or health food stores.
Flax oil is another rich source of omega-3 and all essential fatty acids, which is why body builders mix it into their protein drinks so often. It is best taken not in capsules but in liquid form to make sure that it is fresh and of high quality. The next time you are fixing a green salad, try using a tablespoon of flax oil as a dressing, or half a tablespoon mixed with sunflower oil or a little vinegar. You may also lightly brush it over meat after it has been cooked.
Other acceptable oils or products containing oils include corn oil, Hellmann’s Light Mayonnaise, Kraft Light Mayonnaise, Smart Balance Soft Spread (no trans-fatty acids), and unsaturated corn oil. Products such as Promise, Take Control, Fleischmann’s Margarine, and I Can’t Believe It’s Not Butter! (spray, not solid) are excellent butter alternatives. If real butter is your only alternative when dining out, use it in moderation.
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