Eating sources of fat that are high in omega-3 fatty acids is a great way to ensure that you living a healthy life. Omega-3 fatty acids are found in foods including walnuts, some fruits and vegetables, and coldwater fish such as herring, mackerel, sturgeon, and anchovies.
The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help rotect us from a variety of illnesses including Alzheimer’s disease. It also plays a vital role in the health of the membrane of every cell in our body.
Omega-3 has another important health benefit, its ability to reduce the negative impact of yet another essential type of fatty acid known as omega-6s. Found in foods such as eggs, poultry, cereals, vegetable oils, baked goods, and margarine, omega-6s are also considered essential. They support skin health, lower cholesterol, and help make our blood “sticky” so it is able to clot. But when omega-6s aren’t balanced with sufficient amounts of omega-3s, problems occur. When blood is too sticky, it promotes clot formation, and this can increase the risk of heart attack and stroke.
The latest research shows that the most promising health effects of essential fatty acids are achieved through a proper balance between omega-3s and omega-6s. The ratio to shoot for is roughly 4 parts omega-3s to 1 part omega-6s. The typical American diet has a ratio of around 20 to 1 — 20 omega-6’s to 1 omega-3 — and that spells trouble. The easiest way to achieve that balance is to focus on increasing Omega-3 intake.
Here are good sources of Omega-3 fatty acids
1. Salmon (plus other cold water fish)
2. Walnuts
3. Flaxseeds (oil)
4, Soybeans (organic)
5. Brussels Sprouts
6. Winter Squash
Here are some good source of Omega-6 fatty acids
1. Flax seed oil
2. Pumpkin seeds
3. Pine nuts
4. Pistachio nuts
5. Sunflower seeds (raw)
6. Olive oil
7. Olives
How to Get What You Need
The recommendation [for omega-3s] is two servings of fish each week, each serving being 3 to 4 ounces. If you really want to protect your heart you should eat a variety of types of fatty fish (such as salmon, tuna, and mackerel) at least twice a week. But even if you don’t like fish (or choose not to eat it), you can still get what you need from other sources, particularly flaxseed. Another choice is walnuts, about an ounce, or one handful of walnuts have about 2.5 grams of omega-3s. That’s equal to about 3.5 ounces of salmon.
Besides getting more omega-3s, you can also help your heart by replacing some omega-6s from cooking oils with a third fatty acid known as omega-9 (oleonic acid). This is a monounsaturated fat found primarily in olive oil. Though it is not considered “essential” (the body can make some omega-9), by substituting it for oils rich in omega-6s, you can help restore the balance between omega-3s and omega-6s, plus gain some additional health benefits.
Here are some good sources of Omega-9 fatty acids
1. Olives
2. Avocados
3. Almonds
4. Peanuts
5. Sesame oil
6. Pecans
7. Pistachio nuts
8. Cashews
9. Hazelnuts
10. Macadamia nuts
So for this fitness tip you are going to replace omega-6 with omega-3 and omega-9 fatty acids. Minimize your intake of eggs, cereals, vegetable oils, baked goods, and margarine and add your favorite fats from the Omega-3 and Omega-9 lists.
Have fun with this and I’ll be right back…tomorrow!
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