Ideally, you want to maintain a ratio
somewhere in the range of (4-2)-to-1 of omega-6 and omega-3 fats. This,
however, is nearly impossible if you’re regularly eating processed foods
or restaurant fare, as these are loaded with omega-6 from industrial
vegetable oils like corn oil and canola oil.
While you do need omega-6, it should be
in its unprocessed form, not industrial vegetable oils. Good sources are
whole, raw plant seeds and tree nuts. In summary, to correct your
omega-6 to omega-3 ratio, you typically need to do two things:
1. Significantly
decrease intake of damaged omega-6 by avoiding processed foods and
foods cooked in vegetable oil at high temperatures. A number of studies have found that people who regularly eat deep-fried foods have a significantly increased risk of stroke and death.
Common sources of harmful omega-6 to
avoid include corn oil, canola oil, soy oil, hydrogenated or partially
hydrogenated fats, margarine and shortening.
2. Increase
your intake of marine-based omega-3 fats. Ideal sources include small
fatty fish such as sardines, anchovies and herring, along with
wild-caught Alaskan salmon, or a supplement such as krill oil.
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