Food Sources of Omega-3

A diet with a variety of foods should be adequate to meet your omega-3 requirements. Foods rich in omega-3 are shown below

• Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
• Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
• Plant oils (such as flaxseed oil and canola oil)
• Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages)

Replacing saturated fat in your diet (fat from foods like butter, cream, cheese, meat fat) and replacing them with unsaturated fatty acids (like nuts & seeds, plant-based oils, and fatty fish such as salmon, mackerel and tuna) may help to reduce your cardiovascular disease risk. Small changes in your diet can make a difference so start with one thing at a time and gradually make small changes that will help to improve your overall health.

Omega-6 & Omega-3 Ratios

Some evidence shows that Omega-6 fatty acids may be inflammatory (and contribute to heart disease and diabetes), while Omega-3 fatty acids are anti-inflammatory (and therefore help reduce the risk of heart disease and diabetes). Often, people who follow a Western eating pattern seem to eat far more Omega-6 fatty acids than Omega-3's. This may be attributed to eating a diet that is high in processed foods and one where oils like soybean and sunflower oil are used excessively. These oils are particularly high in Omega-6 fatty acids and may contribute to having an imbalance between the two fatty acids in the diet. Vegetable oil like olive oil contains low amounts of Omega-6 fatty acids. If you are concerned about your levels, consider switching to this healthy alternative.

There is still no conclusive proof regarding the effect of a high Omega-6 fatty acid intake on health. The most healthful changes you can make to your diet are to eliminate or reduce heavily processed vegetables oils like soybean and sunflower oil, and switch to healthier choices such as olive oil. Also look at your Omega-3 intake to ensure you are meeting your recommended daily intakes.

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