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May 28, 2021
Heart Health Tips
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You’ve probably heard about the fatty acids called omega-3, omega-6, and omega-9. While they differ in chemical structure, these mono- and polyunsaturated fats all play important roles in proper body functioning. Omega-3 and omega-6 fatty acids provide structural support to your body’s cell membranes, supporting their fluidity and flexibility which is necessary for cells to function and communicate effectively. For example, the omega-3s EPA and DHA are found in large quantities in your brain and eyes, and support your body’s eyes, brain and heart health. Because these fatty acids are vital to your health, it’s important that you get enough of them in the right balance.
But what’s the difference between omega-3, omega-6, and omega-9? Is one better than the other? Which foods provide the best sources of these fatty acids? And what are the benefits of each?
Without getting into a detailed chemistry lesson, the omegas omega-3, omega-6, and omega-9 fatty acids differ in their chemical structure and physical properties. Omega-3s and omega-6s are polyunsaturated fatty acids, meaning they have more than one double bond. Omega-9s are monounsaturated fatty acids, which means they have one double bond. Unfortunately, humans lack the enzymes necessary to insert a double bond in polyunsaturated fats like ALA and LA, which make them essential fatty acids and can only be obtained through food or supplements. Similarly, the omega-3s EPA and DHA can be made in the body through ALA, but the conversion rate is very low,1,2 therefore EPA and DHA should be consumed through food or supplements to achieve the desired levels in the body. Let’s break down some of the specific omega-3, omega-6 and omega-9 fatty acids our bodies need:
Is Omega-3 the same as fish oil? Because fish oil is an excellent source of the omega-3s EPA and DHA, sometimes the names are used interchangeably. But all seafood and even algae contain the omega-3s EPA and DHA in varying amounts.
These polyunsaturated and monounsaturated fats are the healthy fats that you should focus on daily, and you should limit or avoid saturated fats and trans fats like butter, shortening and lard.3
Your best bet for getting adequate amounts of omega-3s lies in the sea, especially oily, cold-water fish. But you can also find omega-3s in non-seafood and plant sources as well.4
Research has shown that omega-3 fatty acids may reduce your risk of heart disease.5,6 According to the most comprehensive review to date of the omega-3s EPA and DHA and their relationship to coronary heart disease—EPA and DHA intake may reduce the risk of coronary heart disease, especially for those who are considered to be in a “higher risk population” such as those with higher blood triglyceride levels or low HDL (good) cholesterol.7 There is so much evidence on EPA and DHA and heart health, the FDA has issued a Qualified Health Claim, stating “Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. (See nutrition information for total fat, saturated fat, and cholesterol content).”
Brain and Eye Health Support
Omega-3s are found in large quantities in the brain and eyes. In fact, DHA is the most abundant fatty acid found in both your brain and eyes. In your brain, DHA helps neurons transmit messages that allows your body to communicate and function normally. In your eyes, DHA plays an important role in allowing you to see clearly in different lighting conditions.
Look to healthy sources for getting adequate amounts of omega-6, especially plant-based foods.4
Like omega-3s, omega-6 polyunsaturated fatty acids like LA are important to cell membrane structure and function. While replacing saturated fats in your diet with unsaturated fatty acids is a healthy choice, taking too much omega-6 fatty acids may be detrimental to your health. Thanks to the Western diet, most Americans typically consume too much omega-6s compared to omega-3s from vegetable oils and processed foods, with an out-of-proportion ratio of 20:1.8 Ideally, aim for a omega-6:omega-3 ratio of 1:1, or a maximum ratio of 5:1.9 The key is to increase the amount of omega-3s in your diet and also replace vegetable oils with olive oil, which is a rich source of omega-9 fatty acids. The reason? A more balanced ratio provides anti-inflammatory benefits, while an unbalanced ratio can be pro-inflammatory.10
Look to healthy sources for getting enough omega-9, especially plant-based foods.4
Now that you’ve got a better understanding of all three main omegas—including food sources and health benefits—you know you need these fatty acids in your diet, as they all play important functions in the body. Focusing on these healthy fats instead of saturated fats is also good for your heart health as well. The trick is to consume these fatty acids in the right ratio. Most Americans eat 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids.11 The best way to balance out your omega consumption is not by cutting back on healthy omega-6 fats, but by increasing your consumption of omega-3s. If you don’t eat a lot of cold-water fatty fish, talk to your doctor about fish oil supplements or omega-3 supplements.
To function properly, your body needs the omegas omega-3, omega-6. and omega-9 fatty acids. Your body can’t produce omega-3 and omega-6 essential fatty acids, so you must get them from food or supplements Because your body can make omega-9, it’s considered a non-essential fatty acid—but it’s still important for health reasons. Research shows that omega 3-6-9 benefits your health, especially in their ability to support heart health, as focusing on these healthy fats instead of saturated fats reduces your intake of dietary cholesterol. You need all three of these healthy, unsaturated fats, but the key is consuming the right balance of omega-3, omega-6, and omega-9.
Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.
This information is only for educational purposes and is not medical advice or intended as a recommendation of any specific products. Consult your health care provider for more information.
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