Not all fats are created equal

Fat are not the enemy part 2

fatty foods

Our bodies need dietary fats:

Our brain and body needs dietary fat and dietary cholesterol to function. Fats are the building blocks for our cells membranes. Fats are carriers for the fat-soluble vitamins A, D, E, and K. Our body’s hormones (testosterone, progesterone, DHEA, estrogens, aldosterone along with others) are produced by dietary cholesterol. Eating healthy fats can decrease hunger by the release of the hormone CCK that signals satiety and decreases the cravings for foods.

Our brain needs dietary fats:

More importantly, our brains require a diet of fat for it to work properly. Our brains are composed of 60 percent fat. The majority of which is made up from the omega 3 fatty acid, docosahexaenoic acid (DHA). The brain relies on fats for communication between nerve cells. Studies have show that a deficiency of omega 3 fatty acids has been associated with increased risk for depression, anxiety, and bipolar disorder. Eating high quality fats has been reported to improve cognition, focus and memory. Specifically one study, showed that people who ate the highest levels of fat (monounsaturated and polyunsaturated) had a 44% decreased risk for developing mild cognitive impairment.

Not all fats are not equal:

With that said not all fats are created equal however. Out of these categories there are some that are fats that are better than others.

Fats are broken down into different categories

  1. Saturated (meat, lard, eggs, coconut oil, butter)
  2. Unsaturated
    1. Monounsaturated fats (olive oils, avocados, peanuts, almonds)
    2. Polyunsaturated fats
      1. Omega 3 fatty acids (herring, salmon, flax seed, nuts)
      2. Vegetable oils (corn, safflower, soy, and sunflower oils)
    3. Trans fatty acids (margarine, shortening)

The best fats are the monounsaturated fats and polyunsaturated fats that contain omega 3 fatty acids. Saturated fats, previously felt to be the ‘bad fat’ has since been shown to actually be beneficial to the body. The unhealthy fats are the trans fatty acids and vegetable oils.

The saturated fats along with omega 3 polyunsaturated fatty acid have also been shown to decrease inflammation, where as the omega 6 polyunsaturated fatty acid increase inflammation. In a prior blog post, I discussed that increasing the amount of omega 3 compared omega 6 fatty acids in your diet has been shown to be helpful in migraine patients. The polyunsaturated fatty acid that contain a higher ratio of omega 6 compared omega 3 fatty acids, which should be avoided include corn oil, safflower oil, soybean oil, sunflower oil and cottonseed oil

Saturated fats, specifically, have gotten a bad rap in the past for the concern that it could increase the risk of atherosclerosis or clogged arteries in the heart. As discussed in another blog post, actually it was found that people who switched to vegetable oils instead of saturated fats had HIGHER risk of heart attacks and death.

So where are the best sources of these healthy fats?

  • Fatty fish: sardines, mackerel, herring and salmon contain a high level of omega 3 fatty acids
  • Nuts: pecans, walnuts, almonds and macadamia nuts are a great source of healthy unsaturated fats.
  • Seeds: pumpkin, sesame, chia, and flax seeds
  • Avocados
  • Whole eggs
  • Olive oils: preferably extra -virgin
  • Coconut oil
  • Grass feed butter and other animal products

 

Bibliography

Freeman, M. E. (2006). Omega-3 Fatty Acids: Evidence Basis for Treatment and Future Research in Psychriatry. Journal of Clinical Psychriatry, 67, 1954-1967.
Lawrence, G. D. (2013). Dietary Fats and Health: Dietary Recommendations in the Context of Scientific Evidence. Advances in Nutrition, 4, 294-302.
Ramsden, C. E. (2016). Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from the Minnesota Coronary Experiment (1968-73). British Medical Journal, 353, 1-17.
Ramsden, C. E. (2013). Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis. British Medical Journal, 346, 1-18.
Roberts, R. E. (2010). Polyunsaturated Fatty Acids and Reduced Odds of MCI: The Mayo Clinic Study of Aging. Journal of Alzheimer’s Disease, 21, 853-865.
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Can changing what you cook with prevent migraine headaches?

 

  A Low Omega 6 and High Omega 3 diet has been shown help to prevent migraines

 

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As a headache specialist, I am often asked, “Are there specific foods that I should be eating to prevent migraines?”  Until recently, I would just recommend avoiding specific foods, such as MSG and red wines, that can trigger migraines, but not a specific type of diet.  Recently, the evidence is mounting that the foods that you eat not only can trigger a migraine but also can alter the metabolic pathway of pain and increase systemic inflammation.  This results in elevating your risk of having a migraine even after the food is out of your system.  A likely culprit of doing this is Omega 6 fatty acids (N-6).  Unfortunately, N-6 is a bigger part of our diet then one may realize.

The Omega 6 fatty acids (N-6) include Linoleic acid (LA) and Arachidonic acid (AA).  Linoleic acid is the predominant polyunsaturated fatty acid (PUFA) in US western diet.  High LA oils include soybean, corn, cottonseed, safflower, and sunflower.  It is also found in salad dressing, margarine, mayonnaise and cooking oils.  LA oils are also added to a lot of packaged foods including bread, cereals, cookies, and chips.  Since the early 1960s, intake of LA has increased threefold due to the dietary advice to substitute vegetable oil instead of animal fats.

It has been hypothesized that the overabundance of N-6 in the nervous system is a fundamental metabolic basis for central pain sensitization.  Dietary patterns of high N-6 are felt to promote pain by increasing the amount of Arachidonic acid (AA), the breakdown product of LA, in the nervous system.  High AA is believed to increase pain by inducing inflammation and by directly stimulating pain triggering N-methyl-d-aspartate (NMDA) receptors.

Omega 3 acids (N-3) are the “good” omega fatty acids, which have been shown to have anti-inflammatory and anti-pain properties.  Alpha linolenic acid (ALA) is the vegetable sources of Omega 3, found mainly in flaxseed.  Docosahexaemoic acid (DHA) and 3-eicosapentaenic acid (EPA) is the Omega 3 fatty acid that is found in fatty fish.

N-6 and N-3 fatty acids compete for enzymatic conversion, tissue incorporation, and metabolism to bioactive derivatives.  So, if there is too much of N-6 in your diet or not enough N-3, N-6 will win.  Your body will be more in a pro-inflammatory, pro-nociceptive (pro-pain) state.  This state potentially would then cause headaches in a headache susceptible people.

A recent study published in the journal Pain was a12 week study looking to see if a dietary intervention would improve headaches.  Patients with chronic headaches were randomized into 2 groups.  The first group reduced N-6 intake while eating ‘normal’ levels of N-3.  The second group were to reduced the N-6 intake but were to also eat high levels of N-3.  The rest of the diet was to remain the same. To decrease N-6 levels, both groups were to use only low LA oils and fat sources such as macadamia nut oil, coconut oil, low LA olive oil, butter and fat-free mayonnaise.  The participants in the second group, who were to also increase the N-3, were also encouraged to eat flaxseed and 4 oz servings of fatty fish a day.

This randomized trial found that both groups showed improvements in clinical outcomes compared to the pre-intervention phase.  The high N-3 + low N-6 group, however, produced significantly greater improvement in all clinical measures.  The HIT-6 disability scores decreased from 61 at baseline down to 53.5 at follow up.   The number of headache days per month was also significantly improved in the high N-3 + low N-6 group, from 23.3 at baseline down to 14.5 at follow up.  The headache hours per day decreased from 10.2 at baseline down to 5.6.   The probability of experiencing a severe headache day was also improved.   The amount of medication that was used to treat a headache compared to baseline was also significantly reduced by 43% in the N-3 + low N-6 group.

Thus, the study showed that the combination of increasing dietary N-3 with a concurrent lowering of N-6 fatty acids produced a clinically relevant and significant improvement in headache days, hours per day, severe headache days, and headache-related quality of life compared to baseline and compared to just lowering N-6.

A prior study looking at the effects of just supplementing N-3 without lower N-6 levels showed no clinical benefit.  A possible explanation to why just adding more N-3 did not improve migraines is when there is too much N-6 around.  This is secondary to their competing for enzymatic conversion and metabolism.  The high level of N-6 does not allow the N-3 to be active despite taking in extra N-3.

Currently, the average American eats N-6 to N-3 omega fatty acids at a ratio of 16:1 where the ratio should be closer to 1:1.  To get your ratio closer to those recommended in this diet, there are 3 steps you can do to improve your diet.

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The first step is to limit the amount of N-6 omega fatty acids.  Unfortunately, it is almost impossible t avoid N-6 entirely.  Thus, focus on avoiding as many vegetable oils such as safflower, corn, sunflower, cottonseed, and soybean as possible.  Also, avoid the processed fat-based foods that utilize these oils including mayonnaise and bottled salad dressings.

The second step is to replace those oils with the oils that have better ratios of N-6 to N-3 including olive oil, avocado oil, coconut oil and organic butter.

The third step to improve your ratio of N-6 to N-3 fatty acids is to increase the amount of N-3 in your diet.  Foods that are rich in omega-3 fatty acids include fatty fish (salmon, mackerel, tuna, sardines, and anchovies) and some grass feed animal products.  Vegetarian sources include flax seed, chia seed, sachi inchi, walnuts, quinoa, brussels sprouts, kale, and spinach.

I realize changing your diet is difficult, but so is living with chronic migraines.  Isn’t having fewer headaches worth giving it a try?

Works Cited

Finkel, A. G. (2013). Dietary Considerations in Migraine Management: Does a consistent Diet Improve Migraine? Current Pain Headache Report,17 (373), 1-8.
Ramsden, C. E. (2011). Low omega-6 vs low omega-6 plus high omega-3 dietary intervention for Chronic Daily Headache: Protocol for a randomized clinical trial. Trials, 12 (97), 1-11.
Ramsden, C. E. (2013). Targeted alteration of dietary n-3 and n-6 fatty acids for the treatment of chronic headaches: A randomized trial. Pain (154), 2442-2451.