In this blog post, we’ll explore how the balance of omega-6 and omega-3 fatty acids—the cornerstone of a healthy high-fat diet—affects our health.
Experts cite excessive fat intake as one of the main reasons why people today are more susceptible to various diseases—including cardiovascular disease—than in the past. It is widely known that the higher a person’s blood triglyceride levels are, the greater their risk of cardiovascular disease. For this reason, some argue that to lead a healthy life, we should minimize fat intake and follow a plant-based diet. So, does this mean we must unconditionally avoid foods rich in fat?
In fact, the claim that we must unconditionally avoid fat is incorrect. A prime example is the Mediterranean diet. In countries along the Mediterranean coast, it is common for about 35–40% of total caloric intake to come from fat. This is higher than the average fat intake in South Korea. Nevertheless, the Mediterranean diet is widely recognized as a dietary pattern that reduces the risk of cardiovascular disease and is known to have a positive impact on heart health and life expectancy. In particular, long-term studies have shown that residents of Crete have a very low incidence of cardiovascular disease despite their high fat intake. Furthermore, the Inuit of Greenland also primarily consume high-fat foods such as fish and marine mammals, yet they are known to have a low incidence of cardiovascular disease within their traditional diet.
Contrary to common belief, the secret to how the residents of Crete and the Inuit have been able to maintain their health while following high-fat diets lies in the balance of their intake of omega-6 and omega-3 fatty acids. To put it simply, eating a lot of fat is not necessarily harmful to your health. Rather, if the ratio of omega-6 to omega-3 fatty acids in your diet is excessively imbalanced, the risk of various diseases may increase.
What is the difference between these two seemingly similar omega fatty acids that causes such a significant difference depending on their intake ratio? Fatty acids are molecules composed of long hydrocarbon chains. Fatty acids in which every carbon atom is single-bonded to a hydrogen atom are called saturated fatty acids, while those with one or more double bonds between carbon atoms are called unsaturated fatty acids. Unsaturated fatty acids are further divided into monounsaturated and polyunsaturated fatty acids based on the number of double bonds. Among these, polyunsaturated fatty acids include omega-6 and omega-3 fatty acids. They are classified as omega-6 fatty acids and omega-3 fatty acids based on the position of the first double bond at the end of the fatty acid chain.
The ratio of omega-6 to omega-3 fatty acid intake is important because these two fatty acids perform different physiological functions in the body. Omega-6 fatty acids are essential nutrients for normal immune function and growth, but excessive intake can increase the production of substances that promote inflammatory responses. In contrast, omega-3 fatty acids are known to help reduce blood triglycerides and play a positive role in maintaining cardiovascular health. Additionally, some studies report that omega-3 fatty acids may also help maintain brain health and cognitive function. Research findings consistently indicate that an imbalance between these two fatty acids—caused by excessive intake of omega-6 fatty acids—can increase the risk of cardiovascular disease and chronic inflammatory conditions. Today’s Western-style diets are known to be relatively high in omega-6 fatty acids, whereas the Mediterranean diet is known to maintain a relatively good balance between the two.
So, are South Koreans safe from an imbalance in omega fatty acids? Currently, the nutrition community widely accepts the view that it is more important to consume both omega-6 and omega-3 fatty acids in adequate amounts than to focus on their absolute ratio. However, in a diet high in grains and vegetable oils, omega-6 intake tends to be relatively high, and if consumption of fish or nuts is insufficient, there is a risk of omega-3 deficiency. Therefore, it is advisable to consider the balance between these two fatty acids when choosing foods.
So, where can we get omega-3 fatty acids? Fatty fish such as mackerel, saury, sardines, herring, and salmon are rich in DHA and EPA. DHA is a major component of the brain and retina, and EPA is known to help maintain cardiovascular health. In addition, flaxseed oil, perilla oil, canola oil, walnuts, and chia seeds are rich in ALA, which is partially converted into EPA and DHA in the body.
If it is difficult to get enough omega-3 fatty acids through food, taking supplements is another option. However, it is best to choose products that have undergone quality control and heavy metal testing. At home, simply choosing the right cooking oils can help improve your fatty acid balance. It is advisable to reduce excessive use of certain refined vegetable oils high in omega-6 fatty acids and instead make appropriate use of healthy cooking oils suited to specific purposes, such as perilla oil, flaxseed oil, and extra virgin olive oil. However, perilla oil and flaxseed oil are recommended for raw consumption rather than heating, while extra virgin olive oil is suitable for cooking at relatively low temperatures.
Both omega-6 and omega-3 fatty acids are essential fatty acids that our bodies need. Therefore, it is not advisable to consume only one type in excess or, conversely, to restrict the other excessively. To maintain good health amid increasingly Westernized dietary habits, it is necessary to pay attention to what and how much you eat and to make an effort to choose a balanced diet. Practicing wise eating habits based on a proper understanding of omega fatty acids will lead to a healthy life.
