About This Column
Here you'll find advice on how to take a more comprehensive approach toward managing your rheumatoid arthritis (RA). Keep in mind, this column is intended to advise you on how to complement your treatment, not replace it. Please consult your doctor to determine what advice may be right for you.
Featured Article
Good and Bad Fats: Part 2
Omega-6 Fatty Acids
Jan 7, 2009
As I mentioned last week, there really aren't any "bad" fats, just fats that aren't good for you if overeaten. (But I guess "Good and Bad" makes for a catchier title than "Good and Not as Good.") Whatever the adjective, there are indeed some fats that you should try to reduce in your diet. One in particular is called an omega-6 fatty acid, and it's the topic of this part 2.
Scientists are still trying to determine the impact of fatty acids, but some suggest that inflammation can actually be promoted when people take in more omega-6s than omega-3s. Not only that, but an excess of omega-6s can also contribute to obesity—a condition that could be particularly problematic for someone with a disease that affects the joints. Now here's the hard part: omega-6s are found in many types of common oils (eg, corn, sunflower, safflower, soybean, and cottonseed oil), which also makes them common in many holiday goodies: potato chips, cookies, crackers, fried foods, margarine, imitation butter, cheese spreads, egg yolks, and various meats.
In addition to maintaining the right balance of omegas, there are other ways that your diet can affect inflammation. Here are some tips:
Based on our discussion, this one is kind of a no-brainer: eat foods with more omega-3s than omega-6s, like salmon and tuna.
Eat plenty of fruits and vegetables that are rich in antioxidants.
Minimize the amount of rich, heavy foods you eat, like prime rib or tiramisu. Rich foods are typically high in "bad" fats.
Add more nuts and even an occasional ounce or two of dark chocolate to your diet. They all may help reduce inflammation.
Ask your rheumatologist for some tips on how to make the most of your diet.
Even though omega-3s and omega-6s have similar names, the difference between the two can be a lot more than just a number. Remember, omega-3s may have a positive effect on your inflammation, while an excess of omega-6s can do just the opposite. That doesn't mean you have to stop eating foods with omega-6s altogether; you just have to find the right balance between foods with omega-6s and foods with omega-3s.
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