Welcome to this article on polyunsaturated fats’ omega 6 and how foods that are high in Omega 6 are foods that lower testosterone production. If you’ve checked out some of my other articles in regard to foods that boost testosterone you’d get the impression that fat is a good thing for your testosterone production & your wider health. To an extent you’d be correct; but there is a distinction in regard to what fats’ you need in your diet for testosterone production & your wider health.
In this article we are going to look at the different types of fats’ that there are, why polyunsaturated fats’ (Omega 6) lower testosterone production, the distinction between Omega 3 & 6, the main food sources of polyunsaturated fats’ (omega 6) and the types of fats’ you ideally want for testosterone production.
So lets get to it!
The Different Types of Fats
Saturated: These are fats’ that are solid at room temperature. They mainly come from animal based foods like eggs, dairy & meat; They are also found in tropical oils like coconut. Despite teachings over the past couple of decades, more modern research has shown that saturated fats’ help increase healthy cholesterol (HDL) & lower bad (LDL) cholesterol.
Trans: These are fats’ that have been changed during a process called hydrogenation. Hydrogenation (you may have heard hydrogenated fats’) increases the “shelf life” of fat & makes it harder at room temperature. Typically, found in highly processed foods like chips, crisps, margarine, pastries etc. Trans fats’ are shown to raise your bad (LDL) cholesterol, so avoid as much as possible!
Monounsaturated Fat: These are found in fruits like avocado & olives and nuts. Eating foods that are high in monounsaturated fats’ can help lower bad (LDL) cholesterol and lead to increased good (HDL) cholesterol levels. Olive oil & avocado oil are also great sources
Polyunsaturated Fat: These are mainly found in vegetable oils like; Sunflower, sesame, soybean, corn etc. nuts and seafood. Eating polyunsaturated fat in place of saturated fat may lower LDL cholesterol. The two types of polyunsaturated fats’ are omega-3 and omega-6 fatty acids.
How Omega 3 & Omega 6 Differ
We need both Omega 3 & Omega 6 in our diets as the human body can’t produce them. The key difference between 3 & 6 is the final double bond in the chemical structure. The problem occurs because while Omega 6 is required for energy it’s also an inflammatory and having too much stops the body from operating correctly, this means less testosterone is produced and potentially can lead to more serious health issues like a stroke, blood clots, increased blood pressure and a heart attack.
On the flip side, Omega 3 is an anti-inflammatory and has multiple other important functions in the body including:
- Improving heart health
- Supporting infant brain development
- Reducing weight and waist size
- Supporting mental health (Reduced risk of depression, schizophrenia, bipolar disorder and dementia)
- Prevents Asthma
- Promotes Bone Health
Why Omega 6 Lowers T/ Why Avoid It
The main issue is that our diet as a whole tends to be far higher in Omega 6 than Omega 3 than it should be and the ratio between the two for most is quite a bit off! So most need to actively lower their Omega 6 intake and increase their Omega 3.
As we’ve covered above Omega 6 isn’t all bad, it is purely a ratio game. If we have too much it becomes inflammatory and causes a number of health issues as listed above; and this includes reducing testosterone production. The reason I advise avoiding Omega 6/ polyunsaturated fats’, is that it naturally occurs in vegetables and pretty much any kind of “ready-made” food is high in it, so think pastries, crisps, cakes, food in restaurants. As a general rule any food you haven’t prepared yourself is likely to be cooked with polyunsaturated fats’ and that is why the average westerner has way too much Omega 6, so we don’t need to be adding anymore!
Sources Of Polyunsaturated Fats/ Omega 6
As listed above the main sources of Polyunsaturated fats’ and Omega 6 as a whole are as follows:
- Vegetable Oils
- Nuts (Pistachio, peanuts, Pine Nuts, Walnuts, Almonds)
- Processed foods (Think any ready-made foods)
- Vegetable spreads & Margarine
The Fats You Want For Testosterone Production
As you may have figured out from the rest of this article, the fats’ you want to be including in your diet for testosterone production are:
- Unsaturated Fats/ Omega 3
As we haven’t covered this elsewhere, some good sources of Omega 3 are Oily fish like salmon & Mackerel, you can also take fish oil or Omega 3 oil pills to make sure that you are getting enough. You can see great dietary sources of saturated fats’, monounsaturated fats’ and Omega 3 here in this foods that boost testosterone production – The big list and find out more about the ideal cooking oils to use and the ones avoiding for your wider health and testosterone production here on this Foods that lower testosterone article.
Final Thoughts & Future Articles
Hopefully this article has highlighted why you want avoiding eating foods that increase Omega 6 and why foods high in Omega 6 should be considered foods that lower testosterone. I’ll be creating more articles looking at the fats’ we’ve mentioned that help increase T production, so keep an eye out for them. If you have any questions in regard to this article, foods that lower testosterone or diet and testosterone in general, just drop me a comment below and I’ll get back to you.