In my previous blog we looked at fats that are best kept to a minimum in our diet. Now it's time to look at the “friendly fats” that safeguard our health and help protect us from chronic diseases such as cancer, heart disease and Alzheimer's.

Polyunsaturated fats contain predominantly omega-6 or omega-3 fatty acids.  Polyunsaturated fats are liquid at room temperature.  They are highly unstable and quickly become rancid when exposed to high temperatures or oxygen. 

Consequently, polyunsaturated fats should always be kept either refrigerated or in a cool, dark cupboard.  Commonly used omega-6 rich oils include sunflower, safflower, soy, corn and wheatgerm oil.

In a healthy diet the fats containing omega-3 fatty acids should be more or less balanced with those containing omega-6 fatty acids, as was the case with our paleolithic ancestors.  

Today though, with the high volume of processed foods we eat, the typical western diet supplies 20 times more omega-6 fats than omega-3.  And what's the problem with this you may wonder?

Both omega-6 and omega-3 fats are used to make cellular transmitter substances called prostaglandins...and the type of fat you eat determines the types of prostaglandins you make. 

Too much omega-6 fatty acid encourages your body to make “pro-inflammatory” prostaglandins which increase inflammation in your body, as well as making your blood stickier and more prone to clotting. 

In direct contrast, boosting your intake of omega-3 fats and reducing omega-6 fats causes the production of anti-inflammatory prostaglandins, and makes the blood thinner and less likely to clot. 

Omega-3 fats are especially abundant in oily fish (salmon, sardines, herrings, tuna, mackerel); flax seeds and flax oil; nuts and seeds; and avocados. 

Diets lacking in omega-3 fats can set you up for a range of health problems including inflammatory conditions such as eczema, arthritis, asthma and migraine. 

A low intake of omega-3 fats during infancy and childhood is associated with the development of food allergies, skin conditions and some learning disorders.

In my opinion, good quality (clean) fish oil is top of the list of “superfoods”.  It's the one supplement I never go without, while all the others may come and go depending on my state of health. 

The evidence of its benefits is now overwhelming.  A high dietary intake of omega-3 fats, along with additional supplementation, will benefit virtually every part of your body.

Among other things, fish oil lowers “bad” LDL cholesterol while simultaneously boosting protective HDL; improves the efficacy of exercise for weight loss; improves blood circulation; boosts immunity; works as a natural anti-inflammatory; stabilises mood; protects eyes from macular degeneration...the list goes on.

There's one other important type of fat yet to be mentioned. Monounsaturated fats such as those found in olive and canola oil, nuts and seeds and avocados are super healthy fats. They are thought to be the reason for much of the health benefits inherent in the Mediterranean diet. 

A good quality extra virgin olive oil should be a compulsory addition to every home! Studies show that regular consumption of such an oil helps to protect your cardiovascular health, as well as lowering your risk of some cancers including breast cancer.  And let's face it it's hardly a hardship to dunk a piece of crusty bread into the emerald green oil slick of a bowl of aromatic olive oil. Yum!

Lynda Wharton is a health and wellbeing writer, columnist and author. She also practises as an acupuncturist and naturopath.

lynda@lyndawharton.com

www.lyndawharton.com