Why Omega 6 Fatty Acids Are Crucial for the Health of Your Heart

Much attention has recently been paid to the potential harm
caused by saturated and particularly so-called "trans fats" in
the diet. Saturated fats are commonly those derived from animal
sources, particularly meat and dairy produce, whereas trans fats
are otherwise healthy polyunsaturated oils which have been
artificially treated to make them solid at room temperature.
These are regarded as especially pernicious because they are
very commonly hidden in popular processed foods such as pies,
cakes, biscuits, bread and pizza dough, to name but a few.

Amongst the worst effects of trans fats are a dramatic increase
in blood levels of low-density lipids (LDL), the so-called "bad
cholesterol" , which is known to be a major risk factor in the
development of atherosclerosis (hardening of the arteries) and
other forms of cardiovascular disease. And as if this wasn't bad
enough, trans fats also increase the production of the free
radicals which oxidise this bad cholesterol.

Some studies, however, suggest that it is not so much the
intake of saturated and trans fats in itself which is the
problem, but the ratio of saturated fat to polyunsaturated fatty
acids consumed, and the replacement of saturated and trans fats
with polyunsaturated fatty acids is therefore highly recommended
for cardiac health.

In fact large scale studies following tens of thousands of
subjects over decades have shown the risk of coronary heart
disease to be reduced by as much as a quarter in those obtaining
the highest proportion of their energy intake from
polyunsaturated fatty acids when compared with those at the
lower end of the scale.

The omega 6 fatty acid, linoleic acid, is the polyunsaturate
most richly supplied by a normal diet and there is good evidence
that those of the omega-6 group are the most effective at
reducing blood levels of Low Density Lipids (LDL). Evidence also
suggests that although omega 3 fatty acids may help reduce blood
triglycerides, which is a significant benefit, they do not have
a similar effect on levels of LDL cholesterol. Therefore,
although there are undoubted benefits, and especially to
cardiovascular health, in increasing intakes of omega 3,
particularly through the consumption of oily fish, this should
not be allowed to obscure the benefits of omega 6 fatty acids.

The European Commission recommends an omega-6 intake of 4-8% of
total daily calorie intake. The World Health Organization, by
contrast, currently advocates omega 6 fatty acids intake of 5-8%
of total energy requirements; whilst the US Food and Nutrition
Board has defined Adequate Intakes (AI) of omega 6 fatty acids
as daily levels ranging from 4.4 – 4.6 g for infants under 1
year to as much as 17g and 12g for adult men and women
respectively.

The good news is that a decent supply of omega 6 fatty acids
should be readily obtainable, because the richest dietary
sources of linoleic acid are common vegetable oils like
sunflower and safflower, a single tablespoon of each of which
may contain as much as 9-10g. Soy, corn and sesame oils are not
quite as rich in omega-6, but may still be useful. The bad news
is that the processing involved in the commercial production of
these oils may strip them of much of their nutritional power.

Worse still, their use in cooking may be just as harmful as the
use of saturated or trans fats. But the use of as natural an oil
as possible, preferably in its cold state in salads, will help
provide omega-6 in its healthiest possible form; and the use of
evening primrose or borage oils as supplements is also often
recommended by nutritionists. Nuts such as brazils and pecans
may also provide a small but useful supply of omega 6 fatty
acids.

But which ever source is preferred, omega 6 fatty acids are
like all other nutrients in that they function best in the
presence of a good supply of all essential vitamins and
minerals. There is particular evidence, however, to suggest that
polyunsaturated fatty acids, including omega-6, may be more
susceptible to oxidative, ie free radical, damage than saturated
fats. In order to ensure the maximum possible benefit from omega
6 fatty acids (and for that matter, omega 3) some nutritionists
therefore suggest that any increase in intake of polyunsaturates
should be accompanied by a corresponding intake in vitamin E,
the body's most important fat-soluble anti-oxidant; an increase
which will also deliver numerous health benefits in its own
right.

About The Author: Steve Smith is a freelance copywriter and
journalist with a particular interest in wellness and nutrition
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