willgetyoufit

Upon studying evidence of the past, studies show that our ancestors consumed a diet where the omega-6/omega-3 ratio was 1:1. Omega-3’s and omega-6’s are both essential fatty acids needed by the body for hormone production and healthy heart function. Over the years, our dietary habits have changed based on our geographic location, food availability and the technology utilized to produce food on a grand scale. The problem that has arrived from this natural progression is now in the western diet the ratio of omega-6’s to omega-3’s has jumped exponentially to 15:1!

Contemporary western diets have excessive amounts of omega-6 fatty acids as compared to the diet on which human beings evolved and their genetic patterns were derived. It is this imbalance that helps promote so much heart disease today. Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today’s Western diets, promote the origination and escalation of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases. A lower omega-6/omega-3 ratio would exert a suppressive effect.

Omega-3’s exist in three forms. ALA (alpha-linolenic acid) is found in vegetable sources such as…

• flax seed oil
• soybean oil
• canola oil

Less potent sources are…
• walnuts
• dairy products
• beans
• broccoli

Omega-3’s are also found in two marine forms. They are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are found primarily in cold-water fatty fish such as…

• salmon
• mackerel
• lake trout
• herring
• sardines
• albacore tuna

Omega-6’s also exists in several forms. The first is LA (linoleic acid), which is found in…

• corn oil
• safflower oil
• soybean oil
• sunflower oil
• cottonseed oil

Two other forms of omega-6 are GLA (gamma-linolenic acid) and ARA (arachidonic acid). GLA is also found in plant-based oils. ARA is found in many animal based foods.

The World Health Organization suggests you consume an omega-6/omega-3 ratio of 1:1 as being optimal.

The first step in achieving a healthy balance is to minimize the use of oils rich in omega-6 fatty acids. Oils such as…
• corn
• sunflower
• safflower
• cottonseed

…are high in omega-6. Many margarines, salad dressings and mayonnaise are made from these omega-6 rich oils. Also, many processed foods contain these and similar oils. Pay attention to the labels.

The next step is to increase consumption of omega-3 rich foods. ALA (alpha-linolenic acid) is found in many vegetable sources. Also, high consumption of fish oils rich in omega-3 fatty acids has been shown innumerable times to reduce the risk of many heart conditions. So it is recommended to consume more cold-water fatty fish (listed above, beware of the mercury content of these fish). The third step is to add fish oil supplements to your daily diet.