The Impact of Unbalanced Omega-6 to Omega-3 Ratio on Premature Mortality Risk

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Eating plenty of healthy fats is important for your brain and heart. Recent studies suggest that adding omega-3s to your diet may have even more benefits.

Yuchen Zhang, the lead author of a study published in the journal eLife in April, revealed that a higher omega-6 to omega-3 ratio increases the risk of mortality. Zhang, a doctoral student in the department of epidemiology and biostatistics at the University of Georgia’s College of Public Health, shared this finding in a news release.

Omega-3 fatty acids are naturally present in various foods, including fatty fish like salmon, tuna, and sardines, as well as in flaxseed, walnuts, and chia seeds. They can also be consumed through dietary supplements such as fish oil.

Foods rich in omega-3 fatty acids include salmon, sardines and various nuts including walnuts.

Foods rich in omega-3 fatty acids include salmon, sardines and various nuts including walnuts.

According to the National Institutes of Health, the three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These omega-3s are essential for maintaining the health of the heart, blood vessels, lungs, immune system, and endocrine system.

Foods rich in omega-6 fatty acids are nuts, seeds, corn, and soy. These foods also produce oils and preservatives. The most common omega-6 fatty acid is linoleic acid.

According to the authors, Western diets have a high ratio of omega-6 to omega-3 fats, around 20:1 or even higher. This is a significant increase compared to the estimated 1:1 ratio during most of human evolution. This imbalance may contribute to various chronic diseases such as cardiovascular disease, cancer, and autoimmune disorders.

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Zhang and his team studied how the ratio of omega-3 to omega-6 in blood plasma is linked to overall mortality and, in particular, death from cancer or heart disease, which are the top two causes of death globally.

They analyzed information from 85,425 individuals who took part in the UK Biobank research. This study has been tracking the well-being of over 500,000 people aged 40 to 69 in the UK for at least ten years.

Participants who had their plasma samples collected between 2007 and 2010 also filled out questionnaires regarding their diet, specifically whether they used fish oil supplements.

After a follow-up period of almost 13 years, the researchers discovered that individuals with the highest ratios of omega-6 to omega-3 had a 26% higher likelihood of early death from any cause, a 14% higher chance of dying from cancer, and a 31% higher risk of dying from heart disease compared to those with the lowest ratios. While high levels of both omega-6 and omega-3 individually were associated with a reduced risk of premature death, the protective effects of omega-3 were more significant. This could explain why a high ratio of omega-6s to omega-3s was found to be harmful, according to the authors.

Despite the study's findings, it is important to note that this is just a single snapshot in time of biomarkers and dietary intake of omega 3s and 6s. Dr. Lauren R. Sastre, director of the Farm to Clinic Program and assistant professor in the department of nutrition science at East Carolina University, emphasized that this correlation does not imply causation. Dr. Sastre was not part of the study.

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Sastre, a researcher involved in the study, pointed out that there are various anti-inflammatory food components such as nutrients and phytochemicals that have been linked to reducing mortality from various causes including cancer and cardiovascular disease. Therefore, solely focusing on omega 3s and 6s may not provide a complete picture as there could be other factors influencing the results.

Managing healthy fat intake

According to Kristin Kirkpatrick, a registered dietitian nutritionist at the Cleveland Clinic, the balance between omega-6 and omega-3 fats could play a significant role in reducing the risk of premature death. Arachidonic acid, an omega-6 fatty acid, may be the key factor in this relationship. Kristin Kirkpatrick is also the author of “Regenerative Health: Discover Your Metabolic Type and Renew Your Liver for Life.”

Arachidonic acid is produced by the body from linoleic acid. It serves as a foundation for molecules that can trigger inflammation, blood clotting, and the narrowing of blood vessels, as explained by Harvard Health. However, this fatty acid can also be transformed into molecules that combat inflammation and blood clots.

Omega-6 fatty acids are not necessarily harmful, but an excessive intake could counteract the anti-inflammatory properties linked to omega-3, according to Kirkpatrick. Therefore, a more balanced approach may be more beneficial.

"The type of omega 6s you consume can also affect the balance," she explained in an email. "Processed seed oils, for instance, are known for their high omega 6 content."

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Focusing on finding a balance and adding more foods with omega-3s is key, according to Kirkpatrick. She suggests looking at the quality of omega-6 foods in your diet, choosing whole foods over processed options that may have added seed oils.

If you're interested in knowing your blood plasma ratio of omega-6 to omega-3, you can talk to your doctor about getting tested for it. In Kirkpatrick's practice, she frequently collaborates with her patients' healthcare providers to address this concern. Some patients seek this test to enhance their mental health, heart health, or lower their risk of dementia, she explained.

In general, Kirkpatrick emphasizes that an imbalanced ratio is just one piece of the puzzle when it comes to our overall health and well-being.

Eating a variety of foods rich in fiber (which is good for the microbiome) and other nutrient-packed foods, along with getting enough high-quality sleep, managing stress, and staying active are key factors in maintaining good health throughout our lives.

Editor's P/S:

This article provides valuable insights into the importance of maintaining a healthy balance between omega-3 and omega-6 fatty acids in our diet. The study highlights the potential health risks associated with a high omega-6 to omega-3 ratio, including increased mortality, cancer, and heart disease. It is important to note that this is an observational study, and further research is needed to establish a causal relationship.

As a health-conscious individual, I am mindful of the impact of my dietary choices on my overall well-being. I have been making a conscious effort to incorporate more omega-3-rich foods into my diet, such as fatty fish, flaxseed, and walnuts. I also try to limit my intake of processed foods and oils high in omega-6 fatty acids. Additionally, I recognize the importance of a balanced lifestyle that includes regular exercise, stress management, and adequate sleep. By taking a holistic approach to my health, I aim to optimize my well-being and reduce my risk of chronic diseases.