Fats And Your Asthma

Who doesn't like fat? Fat makes food taste great and perhaps millions of years ago eating lots of fat conferred a survival advantage. Pound for pound, fat packs the most energy per unit consumed. The only problem is that we no longer need that energy to hunt for food or run from hostile tribes, so all that fat goes to our thighs, bellies, and arteries.

 

Polyunsaturated fatty acids—omega-3s and omega-6s—are what we call "good" fats. You want to avoid saturated fats, which are commonly found in baked goods like donuts and potato chips. And completely avoid margarine and other hydrogenated oils. These contain trans-fatty acids, a synthetic type of saturated fat that is far worse for your heart than butter. Trans-fatty acids also interfere with the normal metabolism of heart-friendly omega-3 and omega-6 fatty acids.

 

Besides protecting your heart, avoiding fat is in your best interest. There is an emerging body of evidence that increased fat intake may be contributing to the asthma epidemic. One study from Sweden examined 478 men and found that "men with asthma had a significantly higher intake of fat than men without asthma." Another study from Taiwan examined the diets of 1,166 teenagers and found that those with a high intake of saturated fats had twice the risk of asthma, whereas intake of monounsaturated fats decreased the risk by approximately 35 percent.

 

As you've seen, there is increasing evidence that high fish intake can protect against asthma. Fish work their magic through essential fatty acids (fish oils)—"essential" because our bodies can't make them and we have to rely on dietary sources—such as alpha-linolenic acid (omega-3) and linoleic acid (omega-6). Fish oils are also heart friendly, helping to lower triglycerides and keeping atherosclerosis in check. Because of their anti-inflammatory properties, fish oils are used to treat a number of conditions, such as high blood pressure and diabetes. The chief omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can be found in a variety of fish including anchovies, albacore tuna, herring, sardines, and salmon. Omega-3s are also found in flaxseed oil, walnut oil, game meat, and that old favorite, cod liver oil.

 

While omega-6 is a healthy fat, too much omega-6 may actually increase your risk of heart disease and high blood pressure. Some experts even suspect that excess omega-6 may make asthma worse. Researchers hypothesize that our increased consumption of omega-6s, coupled with decreased intake of omega-3s, is partly responsible for the rising incidence of asthma. Omega-6 is under suspicion because it is used by the body to make arachidonic acid, which in turn can be converted to prostaglandin E2 (PGE2) and leukotrienes, two major players in the asthma cascade. Conversely, EPA and DHA are known to inhibit PGE2 and leukotriene synthesis. Far from settled, this controversy should not cause you to avoid fish or omega-6s. I strongly recommend that you maintain a healthy balance between the omega-3s and omega-6s, since these fats are essential to your health.

 

For supplementation, most authorities typically recommend 10 grams of fish oil, daily. Some experts go a little higher, suggesting 2-9 grams of omega-3s and 9-18 grams of omega-6s. You can meet these requirements simply by mixing a tablespoon of flaxseed oil with your favorite food, daily. Always remember to maintain a healthy balance between omega-3s and omega-6s in order to avoid increasing your risk of heart disease and possibly exacerbating your asthma.

 

Nutritional experts also recommend washing fish oil down with an antioxidant, like vitamin E, to preserve the potency of the oil, which is extremely sensitive to oxygen degradation. Side effects are uncommon but can include stomach upset, which can be avoided by taking "enteric-coated" supplements. Since fish oil can, on rare occasions, raise LDL cholesterol, anyone with heart disease or high cholesterol should talk to his or her doctor before taking supplements. The same is true for individuals with diabetes, since fish oil can potentially raise blood sugar. There is some evidence that this undesirable effect on blood sugar can be prevented by taking vitamin E or by exercising regularly (three times a week).

 

Consult a doctor if you are pregnant and plan on taking essential fatty acid supplements. Also, speak to your physician if you intend to regularly take cod liver oil that contains over 25,000 IU of vitamin A or over 800 IU of vitamin D. As for drug interactions, since fish and cod liver oil can react with cyclosporine, pravastatin, and simvastatin, check with your doctor before supplementing if you are taking these medications. Also, if you have aspirin-sensitive asthma, talk to your physician before taking fish oils, as they may reduce lung function in this type of asthmatic.

 

Healthy omega-3 and omega-6 cooking oils include canola, flaxseed, hemp, and walnut oil. When I cook, in addition to using my favorite heart-friendly oil, I use wine. Wine adds flavor and helps keep food from burning, thereby allowing you to use less butter and oil. Try to maintain a healthy balance between omega-3 and omega-6 fatty acids by using a different cooking oil each time you prepare a meal. Remember, omega-3s and omega-6s are the good fats and may protect you against asthma.