Dr. Mercola April 18 2007 45,421 views
A new study adds to the evidence suggesting that the imbalance of fatty acids in the typical American diet could be associated with a sharp increase in heart disease and depression over the course of the last century.
The more omega-6 fats people had in their blood compared with omega-3 fats, the more likely they were to suffer from depression, and the more likely they were to have higher blood levels of inflammation-promoting compounds.
Inflammation-promoting compounds, such as tumor necrosis factor alpha and interleukin-6, have been linked to heart disease, type 2 diabetes, arthritis and other ailments.
Omega-3 fats are found in foods such as fish, flax seed oil and walnuts. Omega-6 fats are found in refined vegetable oils, which in modern times are used in many products ranging from margarine to baked goods to snack foods.
The amount of omega-6 fats in the Western diet increased greatly when refined vegetable oils became part of the diet in the early 20th century.
Dr. Mercola's Comment:
The links between omega-3s and the prevention of depression, heart disease, and many other ailments are becoming more and more clear with each passing day.
This latest study showed, among other things, that six patients who were diagnosed with depression had almost 18 times the amount of omega-6 fats in their blood. In fact, the researchers noted depression and a poor diet went hand-in-hand, meaning those who ate many more nutritious foods generally avoided any problems.
Although our ancestors subsisted on a diet with a healthy balance, in which omega-6 and omega-3 fats were approximately equal (about a 1:1 ratio), our current Western diet is far too high in omega-6 fats. The omega-6 to omega-3 ratio is now closer to 20:1, possibly even 50:1.
One can only hope studies like this will serve as a wake-up call to conventional and conservative health organizations like the American Heart Association that still make no distinctions at all between omega-3 and omega-6 fats. Fish oil is routinely given to heart patients by European doctors, but in the United States this practice is relatively unknown, and people's health suffers as a result.
Remember, consuming more omega-3s fats doesn't mean eating "enriched" processed foods either, as your body was never built to handle isolated fatty acids out of balance with the way they are consumed in nature. The better, healthier course is to rebalance your intake of omega-3 fats by eating the right foods for your body's unique nutritional type and taking a high-quality omega-3 oil daily.
My current favorite omega-3 source is krill oil, but fish oil also works well -- both are far better than relying on flax as your primary source of omega-3 fat.
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I’ll bet American Indians didn’t get depressed:
Guts and Grease: The Diet of Native Americans Sources of Fat for the American Indian10
Saturated
Monounsaturated
Polyunsaturated
Antelope, kidney fat
65.04
21.25
3.91
Bison, kidney fat
34.48
52.36
4.83
Caribou, bone marrow
22.27
56.87
3.99
Deer, kidney fat
48.24
38.52
6.21
Dog, meat, muscle
28.36
47.76
8.95
Dog, kidney
25.54
41.85
7.69
Elk, kidney
61.58
30.10
1.62
Goat, kidney
65.57
28.14
0.00
Moose, kidney
47.26
44.75
2.11
Peccary, fatty tissues
38.47
46.52
9.7
Reindeer, caribou, fatty tissues
50.75
38.94
1.25
Seal (Harbor), blubber
11.91
61.41
13.85
Seal (Harbor), depot fat
14.51
54.23
16.84
Seal (harp), blubber
19.16
42.22
15.04
Seal (harp), meat
10.69
54.21
23.51
Sheep (mountain), kidney fat
47.96
41.37
2.87
Sheep(white faced), kidney fat
51.58
39.90
1.16
Sheep, intestine, roasted
47.01
40.30
7.46
Snake, meat
26.36
44.54
0.09
Squirrel (brown), adipose
17.44
47.55
28.6
Squirrel (white), adipose
12.27
51.48
32.3
Game fat, according to Eaton
38
32
30
The explorer Vilhjalmur Stefansson, who spend many years with the Indians, noted that they preferred "the flesh of older animals to that of calves, yearlings and two-year olds. . . " The Indians preferred the older animals because they had built up a thick slab of fat along the back. In an animal of 1000 pounds, this slab could weigh 40 to 50 pounds. Another 20-30 pounds of highly saturated fat could be removed from the cavity. This fat was saved, sometimes by rendering, stored in the bladder or large intestine, and consumed with dried or smoked lean meat. Used in this way, fat contributed almost 80 percent of total calories in the diets of the northern Indians.11
The best natural source of omega-6 fats is that which naturally occurs in vegetables and grains (if you’re inclined to eat them). Omega-3 can be obtained via quality fish oil and flax oil (stored and used properly). I use coconut oil, butter, dripping and ghee for cooking, and (cold pressed) virgin olive and avocado oils for salads. My kitchen is devoid of polyunsaturated vegetable oil, and for any Doubting Thomases out there:
Remember how the diet dictocrats claim that “hard” saturated fats clog you arteries because they are so “stiff”. Get some good quality coconut oil and rub it on the back of your hand – does it remain “hard” – no! Your skin is the coolest part of your body, so it isn’t likely to be hard in the body. Now go and get that plastic bottle of corn/soy/canola oil in your pantry – feel around the neck – sticky right? That’s what happens to vegetable oils inside the body – they oxidise, i.e. go rancid because they are so unstable.
I'm so glad to hear you write about the vivid dream observation w/ fish oils. I don't think I would have ever made the connection! For the last few years I've rarely remembered any of my dreams. I just started taking fish oils capsules every day since last Friday night and so far I've remembered at least one dream and two of the nights have given me such vivid dreams that I woke myself up during them (the first one I woke myself up talking in my sleep & in another, I was jumping down on a plant that was going to spring up out of the ground & woke up feeling uncomfortable and noticed that my lumpy pillow was under my stomach).I decided to take the plunge on fish oil to see for myself if it was the missing link with some of my pesky eczema.