Balancing your Omega diet - Journal Online

THERE'S so much buzz about the healthy wonders of Omega-3, the fatty acid  that helps reduce inflammation and lowers risk of chronic diseases like heart disease, cancer, and arthritis.

Since the body alone cannot produce Omega-3, supplementation is required from fish or in capsulated form. Other fatty acids like Omega-6 and Omega-9 can easily be sourced from the daily diet and common products in the market like butter, animal fats, cooking oil. However, too much of these two (Omega-6 and -9) can lead to several serious health problems.

And because Omega-3 is better than Omega-6 and Omega-9, the three still need  to be balanced since our body especially the muscles need some fats to retain its elasticity and flexibility.

Most Pinoy's lifestyle is patterned after the Western culture including the eating habits supplemented by the cravings on fast food menus. Too much omega-6 causes an inflammatory reaction in the body. Too much Omega-9 diet (high in fat and dietary cholesterol) can lead to weight gain and cardiovascular disease.

However, side effects of Omega-6 are desired by some patients with blood thinning problems. Still, over consumption is harmful.

Like Omega-6 and Omega-9, too much consumption of Omega-3 can also cause health problems if taken beyond the recommended dose. Fish oil is possibly one of the best supplements you can take. But with all things, too much of a good thing could have negative consequences.

Since it lowers inflammation, persons who are taking blood-thinning drugs like aspirin and warfarin should be very careful about taking too much omega 3 fatty acids, as these essential fatty acids also have blood-thinning effects. In very large amounts, omega-3 could thus increase the risk of abnormal bleeding and hemorrhagic strokes.

Here are other negative effects of over consumption of Omega-3:

* Allergic reactions. Anyone that is allergic to fish needs to start off with very low doses of fish oil. Low quality fish oil supplements will say "fish oil" or "marine lipids" on the label. In this case, you can't be sure what is in the supplements and it is best that you avoid this supplement altogether.

On the other hand, high quality supplements are made from the oil from tuna, salmon, anchovies, and sardines. If you are allergic to any of these species of fish, you may need to take a vegetarian Omega-3 supplement.

* Lower blood pressure. If you take prescribed beta blockers, ACE inhibitors, and alpha blockers to lower blood pressure, fish oil will lower it even more. Low blood pressure is a good thing, but you don't want it too low.

The recommended dosage of Omega-3 is 2.5 to 4 grams per day. Read the label on your fish oil supplement to see how many pills you need to take to reach this amount. As always, if you have any medical conditions such as high blood pressure, blood clotting problems, or you are on any prescribed medication, be sure you talk to your doctor before taking fish oil supplements.

* Swap your oils. To limit omega-6 fats, use olive oil whenever possible; it's naturally low in omega-6s (about 1.3 grams per tablespoon). Canola, peanut and sesame oils provide moderate amounts of omega-6s (2.7, 4.3 and 5.6 grams per tablespoon, respectively). Avoid soy, corn, cottonseed, safflower and sunflower oils, which are packed with omega-6 fats (7-plus grams per tablespoon).

And don't forget the old saying that all things should be in moderation. Supplementing your health with enough Omega-3 levels is good, beyond the limits can reverse the effects.

07 Oct, 2011

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