In Episode #208, I’m joined by expert researcher Dr Bill Harris to discuss the relationship between omega-3 fatty acids and human health.
“All the saturated fats get painted with the same brush, but they shouldn’t.”
Increasingly, online nutrition conversation is moving away from scientific literature and is more heavily influenced by marketing and controversial claims for personal gain. Whether people are making these statements to grow their online community or capitalise on a financial opportunity, omega-3 and omega-6 fatty acids are yet another topic surrounded by bold claims.
Dr Bill Harris is a leading researcher in omega-3 fatty acid research. As the author of more than 300 scientific papers on fatty acids and health, he brings decades of researched knowledge to the conversation. He is a true expert in field who has been researching these fats for decades, offering a thoroughly informed and genuinely scientific perspective.
In this episode, you’ll learn about the different types of dietary fats and why saturation is important in terms of human health. We cover the connection between cholesterol, fat saturation, and heart disease; the benefits and potential concerns of consuming omega-3s; supplementation guidelines; omega-6s and inflammation; the difference between adequate and optimal intake; and much more.
Specifically, we discuss:
- Intro [0:00]
- What are fats? [5:21]
- Harris’ research [10:28]
- Dietary guidelines & saturated fats [12:45]
- Monounsaturated fats [24:40]
- Unsaturated fats [27:37]
- Omega-6s [33:47]
- Omega-3s [49:21]
- Supplementing [1:21:04]
- DHA – prostate cancer & brain health [1:40:16]
- Outro [1:55:09]
Dr Bill Harris’ insight into omega-3 and omega-6 fatty acids is clarifying, illuminating, and much needed. As a topic that causes fierce debate – particularly in the context of a plant-based diet – Dr Harris clears the controversy to deliver a clear, nuanced breakdown of fatty acids and health outcomes.
You can learn more about Dr Bill Harris’ research at the Omega Quant and Fatty Acid Research Institute websites. To connect with Omega Quant team, you can access their Instagram, Twitter, and Facebook pages.
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Enjoy, friends.
Simon
More about Dr Bill Harris
Dr. Bill Harris is one of the world’s preeminent experts in the field of omega-3 fatty acid research. His work focuses on the roles that these fatty acids play in cardiovascular and neurocognitive health. The author of more than 300 scientific papers on fatty acids and health, Dr. Harris is a professor in the Department of Medicine in the Sanford School of Medicine at the University of South Dakota, the co-inventor of the Omega-3 Index, founder of OmegaQuant Analytics, and president and founder of the Fatty Acid Research Institute (FARI).
Supporting studies:
- The diet and 15-year death rate in the seven countries study PMID: 3776973
- Ancel Keys and the Seven Countries Study
- Dietary lipids and blood cholesterol: quantitative meta-analysis of metabolic ward studies PMID: 9006469
- The comparative reductions of the plasma lipids and lipoproteins by dietary polyunsaturated fats: salmon oil versus vegetable oils PMID: 6827988
- Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies PMID: 25161045
- Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality PMID: 30971107
- Omega-6 fatty acid biomarkers and incident type 2 diabetes: pooled analysis of individual-level data for 39 740 adults from 20 prospective cohort studies PMID: 29032079
- Tissue n-3 and n-6 fatty acids and risk for coronary heart disease events PMID: 17507020
- Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review PMID: 21663641
- Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia PMID: 30415628
- Effect of High-Dose Omega-3 Fatty Acids vs Corn Oil on Major Adverse Cardiovascular Events in Patients at High Cardiovascular Risk: The STRENGTH Randomized Clinical Trial PMID: 33190147
- Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer PMID: 30415637
- Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies PMID: 26853923
- Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality PMID: 30971107
- Omega-6 fatty acid biomarkers and incident type 2 diabetes: pooled analysis of individual-level data for 39 740 adults from 20 prospective cohort studies PMID: 29032079
