Facts on omega fatty acids

The two essential fatty acids most important to good health are omega-3 and omega-6. But we need these in the right balance in order to protect our hearts, joints, pancreas, mood stability, and skin.

Omega-3

Omega-3 oils are very important to a healthy diet and is something that is totally out of balance in the American diet.  The appropriate ratio between them should be 1:1 but our diet is more like 15:1 in favor of Omega 6’s.

We don't eat nearly enough omega-3, which can reduce our risk for heart disease and cancer. Omega-3 is found in fish and fish oil, all green leafy vegetables, flax seed, hemp, and walnuts.

This imbalance can lead to inflammation, Alzheimer’s, obesity  and heart disease to name a few….  We should be getting about 250-500 grams of Omega 3 in our diet.  Here is a list of the top O’3 foods:

Anchovies
Caviar
Flax seeds
Chia seeds
Walnuts
Soybeans

Mackerel
Salmon
Cod liver oil
Herring
Oysters
Sardines

Other sources are:  O3 eggs, dairy products, grass fed beef, spinach, & Brussel sprouts

Omega-6

Unfortunately, we eat way too much omega-6, which is found in the corn oil and vegetable oils used in so much American food. Too much omega 6 can raise your blood pressure, lead to blood clots that can cause heart attack and stroke, and cause your body to retain water.

Simply put, avoid vegetable oils that are high in omega-6 fatty acids, such as regular vegetable oil, corn oil, safflower oil, soybean oil, and cottonseed oil.

The Confusion about Canola Oil

Canola Oil -  21% Omega 6:11% Omega 3  

Is actually a mix of Canada oil and Olive oil.  GMO’d from Rapeseed plant and processed with synthetic chemicals.  It’s highly refined which reduces nutrients.  Also Canola oil has an imbalance of Omega 6 to 3’s - (ratio of 2:1 )  it should be more of a 1:1 of the Omegas.

It is composed of:                                                 

• 7% Saturated fat (the lowest

• 64% Monounsaturated fat

• 28% Polyunsaturated fat

Canola oil can lead to a high risk of Metabolic Syndrome.  Some ailments caused by Metabolic Syndrome are:

Inflammation
Negative impact on memory
Lower levels of antioxidants

Excess belly fat
High triglycerides
Cholesterol
High blood pressure

A Trans-Fat Nightmare

Check the ingredients list and avoid spreads that are made of "hydrogenated" or "partially hydrogenated" oils.  These are by far the worst!

From: WebMD - “Truth About Fats” Feb 2003