Reduce Your Risk of Cancer, Heart Disease and Diabetes… Eat Fat!*

Monday, 25 September 2017, By Liam Lomax


Not all fat is bad, and you know that. Chances are that at some point you've heard about good fats from someone saying something like; "eat avocado, it has plenty of good fats" or "this salmon is delicious, must be all the good fats!" Well what exactly are good fats? What makes them good? And where do we get them?

Good fats come from various forms of long-chain fatty acids called Omega 3's and Omega 6's. These fats are essential for a number of reasons; one being that they transport certain vitamins (A, D, E, and K) around your body; so, it is vital that we are consuming these fats, while limiting bad fats (saturated and trans).

So, what's the difference between these two Omega fats?

Omega 3's have anti-inflammatory benefits (important for cancer prevention) as well as reducing heart disease risk, and Omega 6's are important for lowering blood cholesterol and supporting the skin. So, they are both important, however recent studies have shown that these fats can be bad for us depending on how we consume them.

The Golden Ratio

The best thing to do is consume less Omega 6's and more Omega 3's.

According to recent studies, data has shown that our hunter-gatherer ancestors consumed the 2 Omega fats in a ratio of approximately 1:1, and had no evidence of metabolic diseases, heart conditions, inflammatory disorders or cancers. Humans on average now consume these fats in a staggering ratio of about 16:1, Omega 6's to Omega 3's respectively.

The Risks

The problem occurs because the two Omegas compete with each other to carry out their functions, which, when consuming excess amounts of Omega 6, causes the benefits of Omega 3 to be supressed.
This then increases the risk of heart disease and inflammation of joints and organs, which is a major cause of cancer. That's not to say that we shouldn't consume ANY Omega 6 fats at all, because they are important; we just need to acknowledge the effects that a poor ratio can have.

Where can we find these fats?

The following table shows a list of various types of oils and the Omega content in each.

From these percentages below, you can see that the best choice of oil is Canola as it's ratio of Omega 6's to Omega 3's is about 2:1 respectively, and flaxseed and fish oils have a higher amount of Omega 3's, which evens out the overall balance.


Type of Oil       Omega-6 Content      Omega-3 Content
Safflower                   75%                              0%
Sunflower                   65%                              0%
Corn                           54%                              0%
Cottonseed                 50%                              0%
Sesame                      42%                              0%
Peanut                         32%                              0%
Soybean                     51%                              7%
Canola                        20%                               9%
Walnut                       52%                              10%
Flaxseed                    14%                               57%
Fish                               0%                              100%

So, remember the best thing to do is consume less Omega 6's and more Omega 3's.


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

Join Drummoyne

Drummoyne Studio Articles

Protein Panic!

Protein Panic!*

Weight Loss

5 Myths Busted!

5 Myths Busted!*

Weight Loss

Got back pain? DO THIS!

Got back pain? DO THIS!*

Personal Training

Drummoyne Studio Testimonials

Lost 12kgs -beforeLost 12kgs -after

David Mclean

Lost 12kgs *

Lost 13kgs-beforeLost 13kgs-after

Suzanne Ellis

Lost 13kgs*

Lost 15kg-beforeLost 15kg-after

Adrienne Williams

Lost 15kg*

Body Transformation-beforeBody Transformation-after

David Macknamara

Body Transformation*

Lost 8% Body Fat!-beforeLost 8% Body Fat!-after

Murphy King-Smith

Lost 8% Body Fat!*

Lost 11kg-beforeLost 11kg-after

Iain Montague

Lost 11kg*

Lost 14kgs!-beforeLost 14kgs!-after

Damian Costigan

Lost 14kgs!*

Lost over 25 Ibs-beforeLost over 25 Ibs-after

Shelley Montague

Lost over 25 Ibs*

Lost 16kgs in 6 Months-beforeLost 16kgs in 6 Months-after

Natassia McMahon

Lost 16kgs in 6 Months*

Lost over 8kg-beforeLost over 8kg-after

Carmen Kelly

Lost over 8kg*

Lost 23kg!-beforeLost 23kg!-after

Roger Bertoni

Lost 23kg!*

*Individual results vary based on agreed goals

Connect With Us

Transform Your Life

with a Vision Personal Trainer

Thank you for your enquiry.

A studio representative will get back to you as soon as possible.