Fatty Acid Mixtures
To make matters more complicated, oils and other foods are comprised of a mixture of different types of fatty acids. For example, canola oil has monounsaturated, omega-3 and omega-6 fatty acids. Again, the key is limiting the omega-6 fatty acids in relation to the omega-3 fatty acids. Unfortunately, the Western diet often is often rich in omega-6 fatty acids compared to omega-3 fatty acids, with an approximate ratio of 20:1. This has lead to promotion of many chronic diseases such as cardiovascular disease and some types of cancer. Research has shown a clear benefit in reducing this ratio. For example, decreasing the omega-6 fatty acid to omega-3 fatty acid ratio to 4:1 leads to a 70% decrease in total mortality with regards to the secondary prevention of cardiovascular disease. A ratio of 2.5:1 can reduce the severity of colorectal cancer. A ratio of 2-3:1 can decrease inflammation in patients suffering from rheumatoid arthritis. Other examples of benefits of a lower omega-6 fatty acid to omega-3 fatty acid ratio range from protection against breast cancer to improvement of asthma symptoms (6).