I was questioning my morning protein shake of 12oz's of oj, 1.5 scoops of vanilla flavored Intek protein, and 1/8-1/4 cup of olive oil and I got to thinking, "maybe should cut back on the olive oil". As many of you know our good cholesterol (HDL) levels take a major nose dive while on cycle, example mine once reached 14 when a healthy level is supposed to be between 50-60! Well if you did not know yet olive oil is an Omega 6 which is a type of healthy fat but can sometimes still be over used. Omega 3's have been known to be the "Gods" of the fatty acids which are most commonly absobed by our bodies from fish, and I don't mean that funky thing between you chick's legs LMFAO!
Well surfing the web I found this article. Now mind you this is based of of "normal peoples" diets so take the info and mould it to your diet's and blood levels need:
In my last article of chronic inflammation, I mentioned that one of the causes of rogue inflammation is the imbalance levels of omega-6 and omega-3 fatty acids in our diet. This may come as a surprise to some people as we have been brought up to believe that vegetable oils, where most of our omega-6 fats come from, are supposed to be good for health.
If we examine this imbalance closer, it’s not hard to see why it’s so prevalent. After all, ‘heart-healthy’ vegetable oils such as soybean, safflower, sunflower, corn and cottonseed oil are found in almost every food that we eat, even those served at high-end restaurants and in our own homes. But unknown to many, the high omega-6 and low omega-3 fats profile in these oils (as much as 200:1!) is setting the stage for chronic inflammation to take place.
Even health-conscious individuals can unwittingly tip the omega fats balance against themselves.Even health-conscious individuals can unwittingly tip the omega fats balance against themselves. You can avoid all convenience foods, or even be a strict vegetarian, and yet still have an overwhelming levels of omega-6 fats intake.
The truth is, many healthful foods found in specialty stores are coated with a layer of cheap vegetable oil to enhance their taste and texture. You can be munching on a bag of roasted nuts, thinking that you’re supplying your body with potent proteins, minerals and vitamins. But unwittingly, along with the nuts, you are also ingesting a high amount of omega-6 fats that are quietly derailing your best efforts to promote health.
If unchecked, the imbalance between the two omega fats can wreak havoc on our health and pave the way for life-destroying illnesses such as Alzheimer’s, arthritis, cardiovascular disease, cancer and other inflammatory diseases.
Omega-3 and Omega-6 Fats: A Balancing Act
… diet that’s high in omega-6 fatty acids disrupts the balance of pro- and anti-inflammatory agents …Why is it so important to strike a balance between the levels of omega-3 and omega-6 fats in our body? Study showed that an out-of-balance diet that’s high in omega-6 fatty acids disrupts the balance of pro- and anti-inflammatory agents in the body, promoting chronic inflammation and elevating the risk of health problem such as asthma, allergies, diabetes and arthritis.
It turned out that omega-3 and omega-6 fatty acids both utilize the same enzymes and transport systems to produce biochemicals in our body. When there are more omega-6 fats, greater amounts of inflammatory compounds will be created, and lesser enzymes will be available for omega-3 fats to create chemicals that are anti-inflammatory. What’s even more shocking is that high levels of omega-6 fatty acids can actually replace and reduce omega-3 fats.
In other words, omega-3 and omega-6 fats compete with one another in our body, and the presence of one greatly affects the behavior of the other. Although omega-6 fatty acids are essential for good health, when they cross a certain level, researchers believe that’s when they start to edge out omega-3 fats and diminish their benefits.
What does this mean to you? Picture this: If your diet is low in omega-3 fats to begin with, and most of your foods are predominantly prepared with soybean, sunflower, safflower, corn or cottonseed oil, then you’re essentially fueling an inflammatory factory even though you may be eating the so-called ‘healthy’ foods!
To win this balancing act, let us first understand more about omega-3 and omega-6 fats.
What are Omega-3 & Omega-6 Fats?
and why plants may not be a good source of omega-3
Ask anyone what is omega-3 fatty acid and most likely you will get the answer ‘fish oil’. But omega-3 fats aren’t found only in fishes, and neither do they consist of just one type of fatty acid.
Omega-3 is actually a term referring to a family of polyunsaturated fatty acids. In this family, you will find a number of members, out of which the most nutritionally notable ones are: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Likewise, omega-6 fatty acids also consist of a group of polyunsaturated fats. The ones of concern are linoleic acid (LA) and arachidonic acid (AA).
Let us take a closer look at the two omega families:
The Omega-3 Fat Family
The Omega-6 Fat Family
- Alpha-linolenic acid (ALA). ALA is the parent in the omega-3 family and can be found predominantly in plant sources such as flaxseeds, hemp seeds, walnuts and dark green leafy vegetables. This short-chain fatty acid is considered an essential nutrient because our body cannot produce it on its own. Being the head of the family, ALA can technically be converted into other long-chain omega-3 fats such as EPA and DHA.
But in real life, studies found that the ALA conversion rate in the body is dismally low. In fact, only about 1% of ALA is converted to EPA and negligible amount is turned into DHA. The conversion of ALA is even lower if your intake of omega-6 fats is high. A more direct and efficient way to boost your levels of long-chain omega-3 fats, as research has found, is by taking EPA and DHA-rich foods or supplements.- Eicosapentaenoic acid (EPA). EPA is a long-chain omega-3 fatty acid that is found in oily fish and certain algae such as spirulina. EPA is converted into hormone-like substances called prostaglandins by the body to regulate cell activity and maintain healthy cardiovascular function. The anti-inflammatory properties of EPA, as well as DHA, have been backed by numerous studies, ranging from keeping blood cholesterol levels and depression in check, to stroke and cancer prevention.
- Docosahexaenoic acid (DHA). DHA is another long-chain omega-3 polyunsaturated fats found in abundance in fatty fish and some algae. In the body, it is the predominant omega-3 fatty acid in the brain and the retina, so an adequate supply of DHA is essential for proper brain, eyes and nerve functions. Low levels of DHA have been associated with Alzheimer’s disease and dementia.
How Much Omega-3 & Omega-6 Do You Need?
- Linoleic acid (LA). LA is the parent in the omega-6 family. Like ALA, it’s also considered an essential fatty acid for the body which must be obtained through one’s diet. However, it’s more likely that you’ve an oversupply rather than a lack of linoleic acid due to the high levels of this fatty acid in vegetable oils.
- Arachidonic acid (AA). Arachidonic acid comes mainly from animal sources such as meat, egg and dairy products. It can also be derived from the linoleic acids in vegetable oils. In the body, this long-chain omega-6 fatty acid is found in abundance in the muscles and brain, with almost similar quantities as DHA in the latter. As arachidonic acid is more readily converted to inflammatory compounds, excess levels of AA has been associated with increased inflammation and reduced anti-inflammatory effects of omega-3 fatty acids.
At this point, you’re probably thinking how much omega-3 and omega-6 fats do you really need? Let us hear what the experts have to say:
Omega-3 Fats:
Omega-6 Fats:
- For cardiovascular health, the International Society for the Study of Fatty Acids and Lipids (ISSFAL) recommends a minimum combined total of 500mg of EPA and DHA a day for healthy adults. This amount is found to be effective in reducing the risk of dying from cardiovascular disease significantly.
- For alpha-linolenic acid (ALA), the recommended healthy intake by ISSFAL is about 0.7 percent of daily total calories (or about 1.5g when based on a 2,000 calorie diet).
- If you are pregnant or breastfeeding, ISSFAL recommends at least 200mg of DHA per day due to the importance of DHA in fetal and early postnatal brain development. Increased intake of the precursor, alpha-linolenic acid, to elevate DHA levels is far less effective with regard to DHA deposition in fetal brain than the intake of preformed DHA.
- If you are diagnosed with coronary heart disease, the American Heart Association recommends that you consume approximately 1 g/day of EPA and DHA preferably from oily fish, or to consider EPA + DHA supplements in consultation with your doctor.
- The ISSFAL expert group sees no strong evidence to recommend a minimum intake of omega-6 fatty acids. Instead it states that an adequate linoleic acid intake for healthy development is two percent of daily total calories (or about 4.4g if based on a 2,000 calorie diet).
- ISSFAL recognizes that there are possible unhealthy effects of excessive intake of omega-6 polyunsaturated fatty acids. But it stopped short of putting forward an upper limit for linoleic acid due to insufficient data to determine a precise value.
However, it is worth noting that other national bodies have recommended a limit on the consumption of linoleic acid to prevent coronary heart disease and other chronic illnesses. For instance, the Japan Society for Lipid Nutrition recommended the intake of linoleic acid to be reduced to 3-4% of energy in the Japanese diet, which already contains higher amounts of beneficial omega-3 fats than typical western diet.
Total Cholesterol
U.S. and some other countries Canada and most of Europe Below 200 mg/dL Below 5.2 mmol/L Desirable 200-239 mg/dL 5.2-6.2 mmol/L Borderline high 240 mg/dL and above Above 6.2 mmol/L High
LDL
U.S. and some other countries Canada and most of Europe Below 70 mg/dL Below 1.8 mmol/L Ideal for people at very high risk of heart disease Below 100 mg/dL Below 2.6 mmol/L Ideal for people at risk of heart disease 100-129 mg/dL 2.6-3.3 mmol/L Near ideal 130-159 mg/dL 3.4-4.1 mmol/L Borderline high 160-189 mg/dL 4.1-4.9 mmol/L High 190 mg/dL and above Above 4.9 mmol/L Very high
HDL
U.S. and some other countries Canada and most of Europe Below 40 mg/dL (men)
Below 50 mg/dL (women)Below 1 mmol/L (men)
Below 1.3 mmol/L (women)Poor 50-59 mg/dL 1.3-1.5 mmol/L Better 60 mg/dL and above Above 1.5 mmol/L Best
Triglicerides
U.S. and some other countries Canada and most of Europe Below 150 mg/dL Below 1.7 mmol/L Desirable 150-199 mg/dL 1.7-2.2 mmol/L Borderline high 200-499 mg/dL 2.3-5.6 mmol/L High 500 mg/dL and above Above 5.6 mmol/L Very high
Reply With Quote
Bookmarks