hi Rob,
Saturated fat is fine
The focus on omega 3 vs. omega 6 polyunsaturated fats is that we eat WAY TOO MUCH omega 6 fats ... The estimated ratio of omega 6 to 3 in the typical modern diet is something like 20:1, where it should be closer to 2:1. Omega 6 fatty acids are found in corn, soy, sunflower, safflower and cottonseed oils ... and any product made from them .. margarine, shortening, anything labelled with the generic "vegetable oil" or "hydrogenated vegetable oil". These are the oils that are most used in the food industry, and we've been consuming them with wild abandon over the last few decades.
We were told butter was bad for us, so we switched to margarine. Lard would clog our arteries, so we baked with all-vegetable shortening. Olive oil tasted "strong" so we dressed our salads and fried our chicken in "light tasting" oils instead. All omega 6. Commercially prepared cereals, snack foods, baked goods, anything processed .. all are made with omega 6 oils, and then the manufacturer proudly boasts "cholesterol-free" on the label
Eating too much omega 6 and too little omega 3 is linked to heart and blood vessel disease, inflammatory conditions such as arthritis and psoriasis. Recent studies show too low omega 3 levels are implicated in insulin resistance and pre-type 2 diabetes, as well as attention deficit disorder in children. There are even studies that link excessive omega 6 to certain cancers of the intestinal tract.
So, the focus on omega 3 fats is aimed at getting us back in BALANCE. Choose less omega 6 and more omega 3. Meats, butter and animal fats in general are much closer to the desired 2:1 ratio of omega 6 to 3 EFA's. Monounsaturate fats, such as found in olives, avocados, and most nuts (not peanuts though, which are a legume) .. are also naturally low in omega 6.
Choose fatty cold water fish, which are high in omega 3, several times a week. Avoid canned fish that's packed in omega 6 oil such as soy, cottonseed, sunflower or the ubiquitous "vegetable oil" ... Fish packed in its own oil or juices, spring water or olive oil is best.
You may choose to take fresh flax oil instead, or in addition to consuming more fish.
hth,
Doreen