Five simple RD-approved tips for balancing fatty acids in your diet.
One important key to fighting obesity and other chronic diseases? Fewer omega-6 fatty acids in our diet, and more omega-3s, according to the authors of a new editorial published in the journal Open Heart.
Both types of fatty acids are essential for the body: Omega-6s—found in vegetable oils like sunflower, safflower, and corn oil—play a role in brain function, growth and development, reproductive health, and promote healthy hair, skin, and bones. Omega-3s—found in fatty fish—reduce inflammation, regulate blood pressure, and are crucial for the brain and heart. They’re also tied to a lower risk of many conditions, including diabetes, irritable bowel syndrome, stroke, arthritis, asthma, and some cancers.
But it’s important to strike a balance between the two nutrients. As the authors of the editorial point out, humans beings evolved on a diet that contained equal amounts of both. Today, they report, thanks to technological advances and modern farming practices, Americans now eat sixteen times more omega-6 fatty acids than omega-3s.
That’s a problem because while omega-3s are anti-inflammatory, omega-6s tend to be pro-inflammatory. Therefore when omega-6 intake is high and omega-3 intake is low, the result is excess inflammation and boost in the production of body fat.
The drastic imbalance in the Western diet has been tied to more than just obesity. It's also been linked to diabetes, heart disease, certain cancers, depression, pain, inflammatory conditions like asthma, and autoimmune illnesses.
Fortunately, there are a few simple ways to consume more omega-3s while dialing back on omega-6s. Here are five steps you can take toward a healthier balance:
Processed foods—everything from frozen meals to canned soup, crackers, and salad dressing—may be loaded with omega-6s, due to the vegetable oils used by manufacturers. Check labels and curtail or avoid products that contain corn oil, soybean, sunflower, safflower, and cottonseed oils. The same goes for fast food, which is also typically made with those oils high in omega-6s. You can look up the ingredients in various menu items online.
Buy organic, grass-fed meat and dairy products
Research shows that foods that come from grass-fed and organically raised animals contain more omega-3s. Grass-fed beef, for example packs about 50% more omega-3s than regular beef. (For more info, check out my post all about grass-fed meat.)
Replace margarine with EVOO
Since margarine is typically made with oils high in omega-6s, I recommend ditching it. In its place, use extra virgin olive oil (which is low in omega-6s) or grass-fed butter (which is higher in omega-3s than conventional butter).
Eat more fish high in omega-3s
The best sources include salmon, sardines, rainbow trout, and mackerel. If you're not a fan of fish, consider talking to your doctor or dietitian about a fish oil supplement. He or she can help you choose a brand that provides the right amount of DHA and EPA, the types of omega-3s in fish, for your health needs.
Load up on plants
Eating more produce helps displace processed foods that may be sources of omega-6s. Plus, some plant foods contain a type of omega-3 fatty acid called ALA. It has a different chemical structure than the more beneficial DHA and EPA found in fatty fish; but a small percentage of ALA can be converted to DHA and EPA in your body. The more ALA you consume, the better.
ALA is found in nuts and seeds like walnuts, chia seeds, and flax, as well as Brussels sprouts, cauliflower, broccoli, squash, dark leafy greens, and berries.
In general, I recommend aiming for three to five servings of veggies, and two servings of fruit per day. Each serving should be about a cup (or the size of a tennis ball when raw). One way to do this is to include veggies at all three meals: Add them to your breakfast smoothie or omelet, eat a salad at lunch, and include a few servings of vegetables (steamed, sautéed, oven roasted, or grilled) at dinner. As for fruit, have a serving at breakfast, and a second serving as a mid-day snack. Also, sprinkle nuts and seeds into smoothies, oatmeal, salads, and stir fys. Better balance, achieved.
Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and consultant for the New York Yankees. See her full bio here.