How To Balance Omega 6 With Omega 3

Omega 6 and Omega 3 are needed by the human body to aid in biological processes.The body can't make them so diet is the only way to get them.Many of the health benefits of these fatty acids are lost if they are not consumed in the proper ratio and amount.Omega fatty acids can have positive health effects.If you need to boost your Omega 3, you can eat more fish and take a supplement.

Step 1: You should reduce your consumption of fried foods.

Fast foods are often fried in vegetable oils that are high in Omega 6.Fried chicken, French fries, and fry bread are some of the foods that contain high amounts of omega 6.Many vegetable oils contain some of the common Omega 6 fatty acids.Many restaurants still use vegetable oils with high amounts of Omega 6.At high temperatures, vegetable oils impart more flavor to food.

Step 2: You should reduce your consumption of processed food.

Cheap vegetable oils are used to make processed foods.Omega 6 fat intake can be increased by eating too many processed foods.Replacing processed foods with whole foods and vegetables will decrease your consumption of omega 6.

Step 3: Don't use cooking oil with high levels of Omega 6.

Olive oil is a good choice for cooking because it is low in saturated fat.Don't use partially hydrogenated oils because they are high in trans fat.Some oils that are low in omega 6 and saturated fat are good for cooking.

Step 4: It's a good idea to avoid oils with high levels of linoleic acid.

Linoleic acid is low in Omega 3.Omega 6 and Omega 3 are not balanced in your diet due to frequent consumption of oils with linoleic acid.The oils with LA include peanuts, soybean, cottonseed, regular sunflower, safflower, and corn oil.These oils cause inflammation in the body.There aren't many cooking oils that are high in omega 3 fatty acids, and the ones that do tend to break down too quickly for high-heat cooking.

Step 5: Omega 3 and 6 are included in your diet.

The typical western diet has an average ratio of Omega 6 to Omega 3 of 15:1.This is a problem.Excess inflammation in the body can be caused by an overabundance of Omega 6 fatty acids.Increasing the amount of Omega 3 fatty acids has been shown to decrease the risk of cardiovascular disease.For cognitive function, immune response, reproductive health, metabolism, and many other functions, both fatty acids are needed.

Step 6: You should eat at least two portions of fish a week.

A healthy balance of Omega 3 and Omega 6 can be achieved with most types of fish.Salmon, herring, sardines, oysters, mackerel, trout, and shellfish are high in Omega 3 and low in mercury.If you want to get the majority of your omega 3 from seafood other than fish, you need to eat a lot of shellfish.You may need to eat more than two portions a week as these items can be lower in Omega 3.When buying food, check the nutrition label for Omega 3 content.

Step 7: You can choose grass-fed meat.

Most red meat is low in Omega 3 fats because the animals have been fed grain.Grass-fed beef has lower rates of omega 6 and more omega 3, making it a more balanced meat option.You can find grass-fed, non-processed beef in the organic section of your grocery store.Chicken and pork are high in Omega 6 fats.If you prefer these meats, make sure to avoid processed options and choose organic brands as they often contain less Omega 6.

Step 8: Follow a Mediterranean diet.

The diet focuses on eating more fish, whole grains, nuts, fruits and vegetables and decreasing red and processed meat.The Mediterranean diet has been shown to have a lower risk of cardiovascular disease and a more balanced Omega 6 to Omega 3 ratio.The USDA'sDietary Approaches to Stop Hypertension (DASH) is very similar to the Mediterranean diet.

Step 9: Take an EPA supplement.

If you can't increase your omega 3 intake due to reduced Omega 6 consumption, you should take an EPA and DHA supplement.Omega 3 fatty acids can be found in seafood.Don't exceed the daily recommended amount of EPA if you decide to add an EPA supplement to your diet.

Step 10: You can take a fish oil supplement.

Supplementing with fish oil is a great way to increase your intake of omega 3 acids.Salmon oil is rich in Omega 3 and is a good choice if you have a choice between different types of fish oil.Many fish oil supplements contain both EPA and DHA, which may eliminate the need for you to take your own supplements.You should be able to find fish oil supplements at the store.You can check a local health food store.There are unpleasant side effects of fish oils, such as bad breath and fish burping.

Step 11: A chia seed supplement is a good choice.

Omega 3 acids can be found in some plants and are most concentrated in chia seeds.These are sold as supplements.Plants have alpha linoleic acid, which is the specific acid for omega 3.You should be able to find chia seed supplements at your local health food store or a store that sells vitamins and supplements.It is easier to purchase a fish-oil supplement if you want to consume Omega 3.

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