Omega-6 Fatty Acids – Helpful or Harmful

There is plenty of research to support the benefits of adding omega-3 fatty acids to our diets to improve heart health but what about omega-6 fatty acids? Recently there has been some debate about the health effects of omega-6 fatty acids, some suggest that they may promote inflammation and increase cardiovascular risk?

Omega-6 fatty acids are found in nuts, seeds and vegetable oils. Linoleic acid is the main omega-6 fatty acid found in foods. Linoleic acid can form arachidonic acid which is involved in the early stages of inflammation (inflammation has been linked to heart disease). But both linoleic and arachidonic acid also are involved in the formation of anti-inflammatory particles. Recent studies have found that people who ate omega-6 fatty acids actually had a lower incidence of heart disease and people with heart disease have lower levels of omega-6 fatty acids in their blood. Omega-6 fatty acids may help lower the risk of heart disease when they are used to replace saturated fats in our diets.

The American Heart Association recommends that adults try to get at least 5 to 10% of their daily calories from omega-6 fatty acids (approximately 12 to 22 grams per day, dependent upon your daily caloric intake).  Most adults are probably already consuming this amount by eating nuts, salad dressing, and from oils. Remember moderation is key. Omega-3 and omega-6 fatty acids should be part of your overally healthy eating plan.

For more heart healthy info visit www.heart-strong.com

Trans Fat Confusion

A recent survey posted in the Journal of the American Dietetic Association reported that even though many U.S. adults have heard of trans fats and know they increase the risk for heart disease many people are still unaware of which foods contain trans fats.

Why trans fats are bad: they increase your LDL (bad or “lousy”) cholesterol , decrease your HDL (good or “healthy”) cholesterol, increase your triglycerides and can promote inflammation.

Trans fats are created when food is processed by adding hydrogen to liquid vegetable oils. Another name for trans fats on the food label is “partially hydrogenated oils”. Trans fats are used because they are inexpensive and extend a foods shelf life.  Trans fats can be found in many foods: especially  fried foods like French fries and doughnuts, cookies, crackers, pastries, pie crusts, pizza dough, stick margarines and shortenings. The American Heart Association recommends limiting the amount of trans fats to less than 1% of your daily calories.  So, if for example you eat 2,000 calories a day, no more than 20 of those calories should come from trans fats (less than 2 grams of trans fats per day).

So read your food labels and avoid products which contain partially hydrogenated oils.

If you are looking for more heart healthy nutritional information visit www.heart-strong.com. Brand New Book “Take Charge: A Woman’s Guide to a Healthier Heart” now available offers heart healthy nutritional tips.