When most people try to lose weight, they watch one number: the scale. But not all weight loss is...
Balancing Fatty Acids
By: Scottsdale Weight Loss Center
Published: January 27, 2010
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Omega 3 and Omega 6 fatty acids are two types of unsaturated fats (the “good” fats) that can strengthen the circulatory system and improve heart health. Because your body needs these fatty acids but can’t produce them on its own, it’s important to eat foods that contain them. But beware of loading up on all things omega! There’s a balance that must be maintained between omega 3s and omega 6s if you want to improve your health.
More About Omega 3 and Omega 6 Fatty Acids
Omega 3 and Omega 6 fatty acids are both used by the body in the production of hormones. Omega 6 fatty acids help create the hormones involved in your body’s inflammatory response, the response to infection and disease. The omega 3 fatty acids, on the other hand, help create the hormones that are responsible for reducing inflammation.
Your body needs to be able to build and reduce inflammation when necessary.
Balancing Omega 3 and Omega 6 Fatty Acids
While both omega 3 and omega 6 fatty acids are needed for good health, most people consume far more omega 6s than they need. When this happens, our bodies can produce too many inflammatory hormones and not enough anti-inflammatory ones.
The problem is that omega 6s are found in common cooking vegetable oils and processed foods, which are prevalent in most Western diets. Omega 3s, on the other hand, are found in less commonly used oils, nuts, fish, and beans. To bring your body into proper balance, focus on increasing the amount of omega 3 fatty acids in your daily diet.
The Balance of Omega 3s to Omega 6s
Omega 3 and omega 6 fatty acids are both essential fatty acids, which means that your body requires them for healthy function but doesn’t make them on its own. However, before you set out to load up your diet with these unsaturated fats, you should be aware that balance is key when it comes to getting more omegas.
The ideal balance of omega 6s to omega 3s in your diet should range between a 1:1 ratio to a 4:1 ratio. However, omega 6s are fairly easy to come by, so most people’s diets reflect a ratio closer to 20:1 in favor of omega 6 fatty acids. This imbalance can lead to increased risk for heart attacks, arthritis, aggravation of skin diseases, insulin resistance, and obesity.
Getting Back in Balance
To get closer to the ideal 1:1 or 4:1 ratio, consider limiting your intake of omega 6 fatty acids and getting more omega 3s into your diet each day.
Sources of Omega 6 Fatty Acids: Foods to Consider Replacing
- corn oil
- safflower oil
- cottonseed oil
- peanut oil
- soybean oil
- sesame oil
Sources of Omega 3 Fatty Acids: Foods to Add to Your Diet
- flax seed oil
- canola oil
- walnuts
- dairy products
- beans
- broccoli
- cold-water, fatty fish such as salmon, mackerel, lake trout, herring, sardines, and albacore tuna
- kiwi
- black raspberry
- butternuts
Creating a healthier balance between these two essential fatty acids can improve your heart health and help you lose weight, as well as help fight common signs of aging.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
