The battle of the omegas.

I recently had a crazy amount of inbox questions after sharing a Facebook post about heart disease and what people were most curious about was what I said NO to omega 3-6-9 and told them to eat fish or take just fish oil. So I decided a more informative post was in order. 

Historical information suggests that human beings evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids of approximately 1/1 whereas in today's diets the ratio is 15/1. That's a huge difference.

Most of our diets are deficient in omega-3 fatty acids as most people do not eat evenclose to enough fish and when they do it's mostly white fish. Whereas oily fish are much higher in it. They also have excessive amounts of omega-6 fatty acids. Excessive amounts of omega-6 and a very high omega-6/omega-3 ratio promotes many diseases, cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 and a low omega-6/omega-3 ratio have reverse effects. I have lupus and arthritis so I am very careful about my ratios.

The lower omega-6/omega-3 ratio in women with breast cancer was associated with decreased risk. A ratio of 2-3/1 suppressed inflammation in patients with rheumatoid arthritis, and a ratio of 5/1 had a beneficial effect on patients with asthma, whereas a ratio of 10/1 had negative consequences.

The latest heart studies are pointing towards the 3-6 imbalance as a factor in heart disease and pointing away from saturated fats as has been previously thought. We are only as good as our most recent science and through the years I have seen a number of major corrections like with Trans fats. One thing I've never done with my clients is banned large types of foods.

A) it makes you crave them more. I call that the "bad boy" syndrome. The worse the guy when you were young the more you liked him. Some of us never get over that unfortunately.

B) I've always believed in balance and moderation. Of course now it's been all packaged up and marketed as IIFYM diets. That's not a new concept. 30 years ago I called it "proteins/fats/carbs, eat them all and don't eat the stupid stuff" :/

Most of us don't need to supplement with omega 6 as it is everywhere in our food lately as manufacturers jump on the healthy fat train. Flax, flax added everywhere lol.

Omega 6 is found in:

poultry
eggs
nuts
cereals
durum wheat
whole-grain breads
most vegetable oils
grape seed oil
evening primrose oil
borage oil
blackcurrant seed oil
flax/linseed oil
rapeseed or canola oil
hemp oil
soybean oil
cottonseed oil
sunflower seed oil
corn oil
safflower oil
pumpkin seeds
acai berry
cashews
pecans
pine nuts
walnuts

As for Omega 9, it is found in meats and all vegetable oils as well. And our body produces 9 so usually no need to take it.

Hope this helps you on your journey as you find your definition of fit :)