For years, fat has been to blame for bad health. However, research now shows that not all fats are equal. Some oils and fatty foods contain chemicals called essential fatty acids, which our bodies need for optimum health. But how do you define the difference between the good, the bad and the ugly? Scientists believe omega-6s are pro-inflammatory, while omega-3s are anti-inflammatory. Of course, inflammation is essential for your survival. It helps protect your body from infection and injury, but it can also cause severe damage and contribute to disease when it's chronic or excessive.
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.
Unfortunately, we eat way too much omega-6, which is found in many oils that we ingest on a daily basis, such as; corn oil and vegetable oils used in so much processed food. It is also present in meat, fish, poultry and eggs. Too much omega 6 can raise your blood pressure, leading to blood clots that can cause heart attack and stroke, and cause your body to retain water.
The recommended ratio of omega-6 to omega-3 fatty acids in the diet is 4:1 which is naturally less if following a whole food plant-based diet. However, the Western diet has a shocking ratio between 10:1 and 50:1 making it impossible not to see the connection between the western diet and our top biggest killers.
MsHolistic Top Tips To Reducing Omega 6’s & Boost Omega 3’s
Reduce oil intake. This is one of the biggest tips I share with clients even before touching their diet. If you are making a soup, curry, chilli or stew ( basically anything wet) for many of us, it is in our culture to fry those spices before… Try to avoid oil completely in these meals. Avoid adding oil on salads, soups and on bread.
Cooking: Try to half your regular portion of the oil you use and add water if the pan needs more liquid 1:1.
Boost your omega 3’s with omega 3 rich foods
Vegan Omega 3 supplement ( algae)
When eating out, try to order food that has been cooked with little to no oil. Such as; chilli, noodle soup or salad vs a stir-fry or burger etc.
If you are in a fairly good restaurant, you can always ask them to reduce if not completely avoid using oil when cooking your meal. You may get those looks but if you're vegan you're used to getting them anyways.