how healthy fats can improve fertility
Despite common diet culture myths, dietary fat is an essential component of a healthy, well-balanced diet. Though it does contain more calories per gram than carbohydrates and protein, foods that contain fats usually can be categorized into specific types of fats such as saturated fats, trans fats, and unsaturated fats such as monounsaturated fats and polyunsaturated fats. Polyunsaturated and monounsaturated fats are considered healthy fats, and these essential fatty acids have beneficial roles in overall human health (1).
Polyunsaturated fats
Include fatty acids such as omega-3 fatty acids and omega-6 fatty acids (1) and are usually liquid at room temperature. It’s important to note that your body cannot make these essential fatty acids, so it’s important to make sure you get them through your diet.
Omega-3 fatty acids: Omega 3 fatty acids have been shown to regulate lipid metabolism, support central nervous system functioning, and support eyesight. Along with these essential functions, omega-3 fatty acids have also presented a wide scope of anti-inflammatory properties (2). There are three main types of omega-3 fatty acids (3):
EPA (eicosapentaenoic acid): also known as “marine omega-3” because it is found in fish. Has positive effects on coronary heart disease, high triglycerides, high blood pressure and inflammation.
DHA (docosahexaenoic acid): another “marine omega-3”; an important component of the brain, skin, and retina and is essential for brain development in infants in-utero.
ALA (alpha-linolenic acid): an essential fatty acid found commonly in plants and plant oils. Has been shown to decrease risk of heart disease, and aid in reducing blood clots.
Omega 6-fatty acids: Omega-6 fatty acids may help in controlling blood sugar levels, reducing risk for developing diabetes and lowering blood pressure (4).
Monounsaturated fats
Can help reduce low density lipoproteins (LDL) cholesterol levels, reducing your risk for heart disease and stroke. These fatty acids also aid in the development and maintenance of your cells (5).
The link between healthy fats and fertility
Research in examining the relationships between nutrition and improving fertility has increased in recent years. Nutrition plays a vital part in increasing fertility potential.
Fats in particular are needed in adequate amounts for proper hormone production and to help the body absorb fat soluble vitamins (A, D, E, and K) and nutrients. However, the type of fat matters. Research suggests that women trying to conceive should limit intake of saturated fats and substitute with monounsaturated and polyunsaturated fats instead. It is also recommended that processed trans fats are to be avoided as much as possible.
Monounsaturated fats and omega 3 fatty acids can decrease inflammation in the body, helping to promote ovulation and overall fertility. These fatty acids also aid in increasing blood flow to the reproductive organs, aiding in implantation, and additionally can help regulate reproductive hormones such as luteinizing hormone, testosterone, and insulin (6).
Aside from their direct impact on fertility, nutritious foods such as healthy fats, are also important to build up nutrient stores for fetal growth and development after conception.
How to increase dietary intake of healthy fats?
When thinking of ways to increase one's intake of healthy fats, the Mediterranean diet is a great place to start. This diet is rich in plant-based foods - emphasizing whole grains, fruits, vegetables, and healthy fats.
Here are some helpful suggestions of foods that are high in omega-3 fatty acids, omega-6 fatty acids, and monounsaturated fats:
Foods high in omega-3s:
Fatty fish such as salmon, mackerel, herring, and anchovies
Nuts such as walnuts and flaxseeds
Chia seeds
Fish oil
Grass-fed eggs and beef
Foods high in omega-6s:
Plant based oils such as grapeseed oil, flaxseed oil, and safflower oil
Pumpkin seeds, walnuts, pine nuts, and sunflower seeds
Extra virgin olive oil
Oil-based condiments such as salad dressings and avocado oil-based mayonnaise
Foods high in monounsaturated fats:
Avocado
Peanut butter
Sesame oil
The bottom line
Polyunsaturated and monounsaturated fats are classified as “healthy fats”. Not only are the consumption of these fats beneficial for overall health and wellbeing, but they also have benefits in improving fertility. For benefits such as regulating important reproductive hormones, decreasing inflammation and increasing blood flow to reproductive organs, focus on incorporating foods like salmon, olive oil, and avocados.
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FAQ
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Bodies can convert the common form of omega-6 fats (linolenic acid) into arachidonic acid, a building block for molecules that can promote inflammation. However, the body also converts arachidonic acid into molecules that combat inflammation. It’s important to note that the American diet is one that is already high in omega-6 from vegetable oils. For a balanced diet, it’s recommended to increase consumption of omega-3 fatty acids, to improve the ratio between the two—instead of decreasing ones intake of omega-6 fats (7).
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To build a balanced meal plan that incorporates healthy fats, focus on making small adjustments! For example, trade your cooking oil for avocado oil, which has a high smoke point of about 520°F allowing for high temperature cooking and making it a pantry staple.
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Trans fats are primarily found in processed foods as “partially hydrogenated oils”. According to the American Heart Association, trans fats raise your LDL levels and lower your high density lipoprotein (HDL) levels. Therefore increasing one's risk of developing heart disease and stroke as well as developing type 2 diabetes (8).
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Written by Ebony Paul
Ebony Paul graduated from Baylor University with her BSFCS in Nutrition Sciences (21’) and from Texas State University with her MS in Human Nutrition (23’). She is a current dietetic intern completing her supervised practice hours through the Be Well Solutions Dietetic Internship program. Ebony has a passion for women’s health and pediatrics – aspiring to impact women and children in bettering their health and wellbeing through evidence-based nutrition practices. When she isn’t informing people about valuable nutrition knowledge, she enjoys cooking, Pilates, playing board games with friends and family, and relaxing with a good book.
This post was reviewed by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.