There are four key different kinds of fats:

  1. Saturated fats - are solid at room temperature and include animal fats in meat. Not the best fats for consumption.
  2. Monounsaturated fat - is liquid at room temperature but cloudy in the refrigerator. Incudes the fat in olive oil.
  3. Polyunsaturated fats - are liquid in the refrigerator.
  4. Trans fats - artificial chemically produced fats such as margarine or "partially hydrogenated" fats. These fats are harmful to your health and should not be consumed.

Our bodies need a certain amount of fat - but it needs to be the right type of fat. Saturated Fats and Trans Fats are both very bad for your health. Polyunsaturated fats are 'essential fats'. That means we cannot produce them in our bodies and like vitamins, we cannot live without them.

Omega 3 and Omega 6 are both polyunsaturated fats.

Omega 3 is found in plants such as flaxseed [ short chain Omega 3] and in fish oil [ long chain Omega 3]. Since we need both - fish oil is the best overall source of Omega 3 Essential Fatty Acid.

Omega 3 fatty acids such as EPA and DHA, help reduce cholesterol and cardiovascular disease risk.


Omega-3 Sources

Flaxseed oil - contains both these omega-3 and omega-6 essential fatty acids.

Fish oil - contains omega-3 fatty acids which protect against heart attack by helping to lower triglycerides. Oily fish include salmon, mackerel and sardines.

Omega -3 supplements - attempting to obtain sufficient Omega 3 from consuming oily fish is not a good idea. These fish sources also have higher levels of mercury and other contaminants. Using an omega 3 supplement that is refined to elminate mercury and PCB's is a much safer source. Note: Excessive levels of Omega 3 supplements can have adverse effects, so check with your health professional.

Omega-3 Supplements

The American Heart Association recommends 1 gram a day of omega-3 for general heart health; the equivalent of one serving of fatty fish, such as 3 ounces of salmon, 12 ounces of canned tuna or 7 ounces of flounder.

However, due to mercury content of fish it is advised to limit fish intake to 12 ounces a week. Hence, people with heart disease should consider taking fish-oil supplements on days when they don’t eat fish.

The AHA recommends 2 to 4 grams a day from supplements for people with high triglycerides, but only under the care of a physician.

For sufferers of rheumatoid arthritis, psoriasis, or other auto-immune disorders. Omega-3s may help relieve the inflammatory symptoms by suppressing the immune response. Recommended amount: 3 grams of omega-3s a day.


Omega-3 Research

Many studies support the value of omega 3's in the prevention of heart disease, cancer, inflammation, pain, depression and more.

Studies on the current American diet showed a ratio of omega 6 to omega 3 of up to 20 to 1. For optimal health, this ratio should be equal, 1:1.5. To improve and maintain health, we need to increase our omega 3's with fish oil and decrease omega 6's. Omega 6 is found in corn oil and seed oils such as safflower, cottonseed and soy.

Omega 3 To Omega 6 Ratio

There are now blood test that can measure the ratio of omega 6 to omega 3 in the blood.

  • Optimal Level - 1: 1.5 [typical Japanese level]
  • Average American ratio - 1:10
  • Children with ADHD - 1:20

Inflammation Control And Cirulatory Benefits

A particular hormone, eiconsansoid, is made in every cell in the body. Unfortunately they are produced as a pair: one favorable and one unfavorable version. Omega 3's helps build more favorable eiconsansoid hormones.

Good Eicosansoid Bad Eicosansoid
Decrease inflammation and pain Increase inflammation and pain
Kills cancer cells Promotes cancer
Improves immune system Depresses immune system
Improves mental function Depresses mental function
Open blood vessels Close blood vessels
Decrease blood clotting Increase blood clotting
Stops heart irregularities and sudden death Increases heart irregularities and sudden death
Prevents heart disease Promotes heart disease


Heart Disease Studies

A study of the effect of Omega 3 in surviving a heart attack [April 2002] showed that patients with high omega 3 levels had an 81% reduction in sudden death. Normal statistics show that generally 50% of heart attack victims die before arriving at the ER.

Another study in April 2002 was focused on women over a 16 year period. The group with the highest omega 3 intake had 45% fewer deaths from heart disease.

Omega 3 is a powerful intervention to prevent death from heart disease.

Other Studies

Recent studies have also demonstrated the benefits of omega 3's in cancer risks, depression, ADHA, bipolar disorder, dementia, multiple sclerosis, seizures, asthma, rheumatoid arthritis.


Goal Grams/day
Maintaining good health 2.4
Improved CV health 2.4 - 4.8
Improved Brain function 4.8 - 9.6
Inflammation Reduction 4.8 - 9.6
Optimal health 4.8 - 9.6
Treating Neuro Disease 9.6+


To maximize the benefits from omega 3's use pharmaceutical grade long chain omega 3's. These are refined 100 times more than health food grade and are available in either liquid or capsule form.

One tablespoon contains 8.1 grams, which is about 12 capsules. .

Side Effects of Omega-3

Although Omega-3’s ability to decrease the ability of the blood to clot, which helps prevent heart attacks, it adversely may increase the risk of hemorrhagic stroke. People with bleeding disorders, those taking anticoagulants, and those with uncontrolled hypertension should not take fish oil supplements.

Large doses of fish oil [3 grams or more a day] may also suppress the immune system, cause nausea, diarrhea, belching and increase glucose levels in people with diabetes.

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