What do corn-fed beef, farming subsidies, and mass-production of vegetable oil have in common?

Each have caused the Western diet to move away from a healthy omega-3:omega-6 fat ratio. Omega 3 fats are found primarily in salmon, mackerel, herring and other fish. Omega 6 oils are found in safflower, soybean, corn and sunflower oils. Furthermore, since most commercially-produced animals are fed corn, we also get a hit of omega-6’s from beef and poultry. This is a problem.

Experts believe our excessive consumption of omega-6 fats compared to omega 3’s is responsible for a collage of health problems. Feeling pain in your joints? Lacking endurance during your exercise session? Afraid of the debilitating effects of Alzheimer’s Disease? Each of these problems is correlated with an excessive omega 6:3 ratio.

Follow these guidelines for increasing your omega 3 and decreasing your omega 6 intakes:

• Read food labels on breads, crackers, chips and other processed foods. Look for ones prepared with canola or olive oils. Avoid products with the three S oils - safflower, soybean, sunflower.
• Sauté pickled herring or whitefish with onions and finely chopped peppers and enjoy it on a sandwich for lunch.
• Grill 4-6oz wild-caught salmon and serve it with a glazing of mango chutney.
• If you eat a low-fish diet, consider taking a fish-oil supplement with 1 gram total of EPA and DHA.

Watch next week for more benefits from eating oily fish and ideas for eating more of it.

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Mukaro VR, Costabile M, Murphy KJ, Hii CS, Howe PR, Ferrante A. Leukocyte numbers and function in subjects eating n-3 enriched foods: selective depression of natural killer cell levels.
Arthritis Res Ther. 2008;10(3):R57. Epub 2008 May 14.

Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.

http://en.wikipedia.org/wiki/Omega-6_fatty_acid#Dietary_sourceswww.colorado.edu/eeb/courses/1210/docs/FatsLectureNotes.pdf