Are you getting your fats right?

• A healthy body needs a mix of nutrients i.e. proteins, carbohydrates and fats – yes fats!

• Fats are concentrated in calories• Helps the body absorb nutrients• Most of us eat too much fat • Yet the vast majority of us don’t get enough of

one particular type – the omega-3s

Fat facts• Saturated fats: solid at room temperature,

mostly from animal foods such, too much can trigger heart disease

• Unsaturated fats: liquid at room temperature, from plant/vegetable/marine sources

• Most of us need to reduce total fat intake (especially foods that are high in saturates) and replace them with unsaturated fats especially omega-3 fats.

Unsaturated fats• Monounsaturated – part of the heart-healthy

Mediterranean diet (olive oil, avocados, nuts)• Polyunsaturated – omega-6 and omega-3 fats

are essential fatty acids (or EFAs) or polyunsaturated fatty acids (PUFA).

• The body can’t make them – you have to get them from your diet.

More about omega-6 fats • Involved in many body processes• Vegetable oils (sunflower, safflower,

and corn oil, meat, eggs and dairy) are major contributors

• Most of us get plenty of omega-6s but not enough omega-3s

• Replacing saturated fats with unsaturated fats (omega-6 and omega-3) is heart-healthy

Omega-3 fats and health• Long-chain varieties eicosapentaenoic acid

(EPA) and docosahexaenoic acid (DHA) are vital building blocks for all cell membranes

• EPA and DHA are needed for hormone production, to protect the immune system, for healthy vision and brain development and function, for healthy cell growth.

• Both are potent anti-inflammatories and much more…

More about omega-3 fats • Brain and nervous system. Much of the brain

is made from DHA)• Anti-inflammatory action. Inflammation is

behind many chronic conditions such heart and blood vessel conditions.

• Heart health. Adequate omega-3s may help to lower harmful fats and raise healthy HDL-cholesterol

More about omega-3 fats • Eye health. According to the Linus Pauling Institute,

omega-3 intake may protect against age-related macular degeneration

• Pregnancy and breastfeeding. Needed for brain and vision in the growing baby

• Prostate health. Research suggests a link between omega-3s and reduced risk of death in men affected by prostate cancer

• Cell ageing. Fatty acids may protect against cellular ageing

Nature’s edible antifreeze !• Omega-3s liquid at very low

temperatures• Without this natural antifreeze, cold

water fish would freeze! • Helps keep your blood vessels flexible• Richest sources are oily fish e.g.

salmon, sardines and fresh tuna. Seafood and white fish contain smaller but useful quantities

Could you be short on omega-3s?

• Early hunter-gatherers ate a diet that with a 1:1 ratio of omega-6 to omega-3 fats

• They ate many more omega-3 rich organ meats (brain and bone marrow)

• Wild-caught animal meat naturally contains more omega-3s than grain-fed, farmed livestock

Could you be short on omega-3s?

• Today the ratio is around 15:1 in favour of omega-6 to omega-3

• In Japan where fish is a staple food, the ratio is 4:1 and the population is considered one of the healthiest worldwide

It’s a competition!• Omega-6s and omega-3s are chemically similar• When you eat more omega-6s, they compete with

omega-3s for the same enzymes • The more omega-6s there you consume, the more

enzymes are used up opposing some of omega-3s' beneficial effects

• The result – fewer enzymes are available to convert omega-3 fats into anti-inflammatory chemicals needed to keep the inflammatory process in check

Getting the balance right• Some experts suggest that consuming too much

omega-6 and so little omega-3 can trigger inflammation which may lead to heart disease and other conditions

• Most experts agree that in the average western diet, you’re likely to get so many omega-6s that reducing your intake could bring health benefits

• Cutting omega-6s and increasing omega-3s can help you to get the balance right

How much is enough?• The Heart Foundation recommends

500mg EPA and DHA daily • Around 1000mg of omega-3 (marine

source) daily is recommended if you have heart disease

• UK studies suggest a massive nine out of ten people fall short of this amount; the figure is likely to be similar here in ANZ

Boosting your omega-3s• Eat more fish. Two serves of oily fish weekly• Switch oil. Try canola oil which contains alpha

linolenic acids (ALA) – a precursor to long chain omega-3s

• Eat more veggie sources of omega-3s. Walnuts, flaxseeds (freshly ground), chia seeds, soy beans, tofu and leafy vegetables such as kale

• Cut down on processed foods – manufacturers often use omega-6 rich vegetable oils

Converting non-marine sources• Nuts and seeds contain a short chain omega-3

called alpha-linolenic acid (ALA) • This is converted into long-chain fatty acids (EPA

and DHA) in the body• Conversion process isn’t efficient – 8-20% of ALA

is converted to EPA and just 0.5-9% is converted to DHA

• We lose the enzyme that converts ALA to EPA and DHA with age

What about fish oil supplements?• Fish oil is a readymade source of EPA and DHA• Derived from the flesh of cold-water fish, (e.g.

salmon, mackerel, herrings, sardines and anchovies)

• A naturally powerful anti-inflammatory• Supplementing your diet is useful for general

health and to treat a range of conditions

• Heart health – relaxes blood vessels and helps boost blood circulation

• Joint health – reduces pain and swelling in joint conditions

• Skin inflammation – can help to ease chronic inflammatory conditions

• Behavioural problems – DHA may help to improve short attention span and restlessness

Benefits of fish oil

Benefits of fish oil • Healthy vision – those who ate the most fish

oils had a 38 per cent lower risk of developing AMD (Harvard University). Highest concentration of DHA is found in the eyes

• Healthy pregnancy, healthy baby – important for the healthy development of baby’s brain, nervous system and sight. The DHA in the brain triples in the third trimester. Breast milk is rich in omega-3s

Not all fish oils are created equal• ‘Not all kinds of omega-3s have the same

health benefits.’ Dr Alex Richardson, Food & Behaviour Research

• Products can contain little, if any of the important forms of omega-3s for human health, EPA and DHA

• ‘Fish oil capsules or liquids that contain at least 500mg of EPA and DHA in a daily dose are a good source’ Australian Heart Foundation

Pesticides and purity• BiOmega: Offers exceptional purity – virtually

free of harmful contaminants (mercury, PCBs, pesticides and other heavy metals)

• BiOmega: safe and can be used long-term for long-lasting health benefits

• BiOmega: fortified with vitamin D (most omega-3 rich marine sources naturally also provide vitamin D)

BiOmega

• Contains 1000mg cold-water fish oil rich in the important omega-3 fatty acids EPA and DHA

• Contains EPA 320mg and DHA 230mg (550mg total long chain fatty acids)

• Easily absorbed

Taking BiOmega

• Try a small amount to begin with and build up to the recommended amount.

• Take with food to avoid a fishy aftertaste or digestive problems.

• Use only as directed. Always read the label. Vitamin supplements should not replace a balanced diet.

And finally…

• There’s no doubt that the vast majority of us don’t get enough omega-3s for good health. Cutting down on saturated fats and increasing your intake of vegetable and fish-based omega-3s is an important way to boost long-term good health.

• Are you hooked on BiOmega yet?