Big Fat Tips: The Essentials

Meet the Essential Fats

Here in fat world, "essential" means we need these fats to function and the body cannot produce them on its own. The only way to get essential fats is from food.

Meet Omega-3, essential fat hero. Among other superpowers, omega-3 fats have the power to block against plaque build-up in the arteries, to fight inflammation, lower blood pressure and improve metabolism. Not your stereotypical fat, right? 

Meet Omega-6, the other essential fat, not quite as heroic and much easier to come by than omega-3. Most people are getting way too much omega-6 in their diet, and worse, getting them in the form of bad fats (more on the "bad" in a future Big Fat Tips series episode).


Best Sources

The best sources of omega-3 come from fish, specifically, wild low-mercury fatty fish from cold water. Or, just remember SMASH, which stands for sardines, mackerel, anchovies, salmon, herring. SMASH are loaded with omega-3 fats in a ready-to-use form (EPA and DHA). In contrast, with plant sources, our body must first convert it (ALA) first, and it's not the most efficient process. In an ideal world, everyone would eat SMASH 2-4 times each week plus daily plant sources of omega-3 like chia seeds, flaxseeds, walnuts or hemp seeds. For the next best world, read on.

Fat in foods has a mixture of components, and a single food may include both omega-3 and omega-6 plus some saturated and monounsaturated fat. So, the omega-3-rich chia seed, flaxseed, walnut and hemp seed will have omega-6, too! A whole foods diet with whole seeds and nuts will give you all the omega-6 you need. Avoid processed food and refined plant oils (soybean, canola, peanut, corn, etc.) in your diet to ensure you don't overdo it on omega-6 fats.


Good Fat Guideline

Like most of nutrition, striking the right balance is important. The ratio of omega-6 to omega-3 fats is where balance is particularly critical. While the ideal ratio for good health is 3x more omega-6 than omega-3, it’s a whopping 16x for most people eating a Standard American Diet of processed foods and refined plant oils. Such an imbalanced ratio is associated with chronic disease. Here's my good fat guideline for most people:

1. Think about omega-3 like phone calls to grandma, fit them in as often as you can because they're good to do.

2. Then, think about the quality of your omega-6 fats and fill your diet with the good guys. Whole food sources are always better than processed foods and oils.  


Omega-3 Fat Content in Food

Mega Omega Recipes

(S) Sardine and Potato Salad with Romesco Sauce from Food & Wine
(M) Roasted Mackerel with Lemon, Olive Oil and Tomatoes from NYT Cooking
(A) Broccoli and Brussels Sprouts Slaw from Bon Appétit
(S) Canned Salmon Patties from Unbound Wellness
(H) Pickled Herring Rye Toasts from Bon Appétit

Warm Banana Nut, Chia & Flax Pudding from Bites by Mia


Bottom Line

With essential fats, you hold power. Make room for more sources of omega-3 and look for good sources of omega-6.