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Optimize your Omega 3 to Omega 6 Ratio

Optimize your Omega 3 to Omega 6 Ratio

The goal is to get more of these heart healthy, brain powering, anti-inflammatory fats in your diet, while reducing the pro-inflammatory omega 6’s in your diet. Today, the ratio of omega 6s to omega 3s in the Standard American Diet (SAD) is somewhere between 1:10-1:20. Ideally, our ratio is closer to 1:4.

An omega 6 to omega 3 ratio that is too high may contribute to excess inflammation in the body, potentially raising the risk of various diseases.

  • Flax Seeds
    • Sprinkle over berries, salads, salad dressings, whole grain cereals, oatmeal, cooked vegetables, hummus, and nut butters.
    • Add to recipes like pancakes, bars, cookies, muffins.
  • Chia Seeds
    • Chia seed pudding
      • 3–4 tablespoons chia seeds
      • 1 cup milk
      • 1/2 tablespoon maple syrup, honey or sweetener of choice*
      • 1/4 teaspoon vanilla (optional)
      • Toppings of choice: fresh berries or other fruit, granola, nut butter, etc.
  • Fish Oil Supplements and Fatty Fish
    • Daily supplementation with fish oil/omega 3s that contain both DHA and EPA.
    • For cardiac benefits, it is recommended that we eat at least fatty fish (5oz) two times/week.
      • Fatty fish includes salmon, tuna, sardines, mackerel, oysters, herring, and trout.
  • Cook with Healthy Fats
    • Olive Oil
    • Coconut Oil
    • Avocado Oil
  • Snack on items high in healthy fats:
    • Avocado
    • Walnuts
    • Olives
    • Edamame
    • Pasture-raised eggs
  • Avoid
    • Cooking with Canola, Vegetable, Safflower, Sunflower, Soybean, Corn, oils and Margarine – the fat molecules become damaged during the cooking process and are loaded with omega 6’s – AKA not heart healthy!
    • Eating out at fast food or restaurants frequently. Most fats/oils used become damaged with heat during the cooking process.
    • Refined and processed foods.
    • Fried Foods.

Stop by WellHealth Worx or the Dietitian’s office for free omega 3 supplements, chia seeds, and/or flax seeds!