In a culture that is overweight, part of our problem is the type and proportion of fat that we eat. I am talking about the three types of fats most of us are acquainted with: saturated, polyunsaturated (PUFA) and monounsaturated.

There is a consensus that in our diet 20 to 30% of our calories should come from fat. However, less than 10%, or even better, less than 7% of those fat calories should be from what we call saturated fat. These tend to be fats that are solid at room temperature and are mostly animal based (pork, beef, lamb, and poultry). There are a couple of exceptions which come from plant sources, those being coconut and palm oils. Also, saturated fats tend to hide in whole milk, cheese, chocolate, ice cream, etc. This is the type of fat that raises our bad cholesterol and clogs our arteries.

The monounsaturated fats are plant-based and are associated with what we consider the healthy diets around our planet such as the Mediterranean diet. These fats tend to relax our blood vessels and are neutral when it comes to cholesterol. Examples of monounsaturated fats are olive oil, peanut oil and avocado.

The most diverse and complicated group of fats are the polyunsaturated fats. This group contains the famous Omega 3 and Omega 6 fatty acids. It is also the group that is responsible for providing us with what are called essential fatty acids, fatty acids we cannot make ourselves or do without. The famous Omega 3 fatty acids which we all read about are ALA, EPA and DHA. I would spell them out but even I cannot pronounce them, let alone spell them. Suffice it to say that these three essential fatty acids can be turned into each other, but not into the other group, which is known as the Omega 6 fatty acids.

So what is so important about these two groups of fatty acids? Well, there is compelling evidence that the ratio of omega 6 to Omega 3 is important to our health. Apparently, when we crawled from the primordial soup we ate almost a one-to-one ratio of these two fatty acids. Since that time and with our Western diet the ratio has been distorted to as high as 15: 1 Omega 6 to Omega 3. So what?

Apparently the lower the ratio the better we do as a species. There is clear data that a ratio of less than 4:1 Omega 6 to Omega 3 decreases our cardiovascular mortality by 70% and it also reduces non-fatal heart attacks. In addition, it decreases the incidence of age-related macular degeneration, inflammatory arthritis, as well as cognitive decline (dementia) and it helps thin our blood naturally. A Harvard School of Public Health study showed that a low Omega 3 intake ranked sixth behind tobacco, high blood pressure, obesity, physical inactivity and high salt intake in preventable causes of death.

Omega 6 fatty acids are not bad in and of themselves but when this ratio gets distorted they have been implicated in increased heart attacks, strokes, arrhythmias, arthritis and all sorts of inflammation and mood disorders.

So what are our sources of Omega 6 fatty acids? They are red meat, soy products, corn oil, safflower oil, soy bean oil, as well as sunflower seeds, but the biggest source in our diet is processed foods. Likewise, the sources of Omega 3 fatty acids are most nuts and flaxseed, with the greatest source being cold water fish such as salmon, scallops, shrimp, cod, tuna, herring, and sardines. Food preparation is also important in preserving the Omega 3 health benefit. Frying almost completely destroys Omega 3 and the higher the temperature in the cooking process the greater the decrease in the amount of Omega 3. A slower cooking process, with a lower temperature, appears to be optimal for preservation of this valuable substance. (Ah, Sushi!)

The greatest distortion of these health giving, polyunsaturated fatty acids has been a man-made process called hydrogenation which leads to the formation of trans fats in order to preserve processed foods and baked products and extend shelf life. This is completely unnatural and these hydrogenated fats act like saturated fat in our body raising our cholesterol and promoting disease. This was not known when this process was conceived.

So, to summarize, we have a deficiency of Omega 3 fatty acids in our diet and eat proportionately too much Omega 6 fatty acids. In order to rectify this situation, the simplest, most straightforward, most practical approach is to eat more healthy, whole, unprocessed foods, seafood and nuts in place of red meat.

Charles Russo M.D., FACC, is Board certified in internal medicine and cardiovascular disease. He lives in Fort Lauderdale with his wife and 4 children and obtained his medical degree from New York Medical College with his Cardiology degree from the University of Miami and has advanced degrees in nuclear Cardiology and Lipidology (the study of blood fats).