Eating Fat: It's a Balancing Act

A healthy diet includes eating fat. Knowing the right mix of fats can be challenging but not impossible. There is no doubt that the typical American diet has way too many omega 6's and not enough omega 3's. This contributes to much of what is ailing America. Some experts say the ideal ratio should be 2 to 1. In the U.S. because of the consumption of processed foods and meat that is grain fed the ratio is much higher than that (20 to 1).

What is the problem with eating a diet with a higher ratio of omega 6's to omega 3's?

It is well known that this causes abnormal functioning of your immune system. This process is often at the root of many chronic health conditions that are prevalent in developed countries.

The Mediterranean diet is a picture of a diet that has a healthful balance of fats.

Lowering Your Ratio of Omega 6's to Omega 3 Fatty Acids

If you are currently eating the typical American diet here are some recommendations that will lower your omega 6 to omega 3 ratio.

1. Buy only grass fed beef and other meats. This will increase omega 3's in your diet. Be sure to know the source of your meat. Many retailers falsely label meat as pastured when they are not entirely raised on grass. In fact, as long as cattle have access to grass (even just a tiny patch of grass) the label can say 'pastured'.

   Deception at its best!

   Your best bet is to buy from a local farmer who you know for sure is raising beef the way it should be. Cows are ruminants and are designed to eat grass not grain. Grain has lots of omega 6's whereas grass has a high level of omega 3's.

   Michael Pollan of 'The Omnivore's Dilemma' describes the horrific treatment of factory farm raised cattle. After reading this book, I pledged never to eat meat that wasn't grass fed and allowed to roam in pastures freely.

2. Limit processed foods since heat causes the breakdown of some fats leading to formation of trans fats. Eating fat in the form of trans fats has been identified with some heart problems, and a host of other health issues.

   They are found in abundance in cookies, crackers, icing, potato chips, margarine and microwave popcorn

3. Avoid products that contain partially hydrogenated fats which also contain trans saturated fats.
4. Eat whole unprocessed foods and fats that are not processed at high temperatures and with solvents. Look for expeller pressed oils.

   This also means using foods in their natural state. Since when have you seen a cow produce skim milk?

5. Contrary to what many health professionals say butter is better than margarine. (More on the issue of cholesterol later.)

6. Properly store fats and use them according to their stability. So, use saturated fats when cooking at high temperatures.

Eating fat is not a four letter word.

The appropriate use of saturated fat, shifting more of your fat intake to omega 3's and avoidance of trans saturated fats will contribute to optimal health.

Related Articles: