How to consume the optimal ratio of these essential fats is critical for overall brain and body health.

Consume the Optimal Ratio

Consuming optimal amounts of omega 3 fats relative to omega 6 fats is vitally important for brain health, heart health, and lowering inflammation in the body.

And because these three things are EVERYTHING, I urge you to take advantage of the advice that follows to keep these two fats in a healthy balance.

Tragically, the average American consumes about 20 times more omega 6 fats than omega 3 fats. The ideal ratio is felt to be closer to 2:1 (twice as much omega 6 relative to omega 3).

Consume More Omega 3 Fats

• Strive to eat oily fish at least three times a week. (Salmon, especially wild salmon is best.) There is no more effective way to reach optimal intakes of omega 3 fats than eating oily fish!
• Enjoy the other omega -3 rich foods regularly – dark leafy greens, oysters/other seafood, walnuts, canola oil, flax, chia, and hemp seeds, and omega-3 eggs.
• Consider high-quality fish oil supplements as a safety net. I prefer the Nordic Naturals Ultimate Omega brand in liquid or capsules – use as directed on bottle on days you do not consume oily fish.

Consume Less Omega 6 Fats

• Restrict your intake of processed foods that contain soybean oil and corn oil. Both are filled with omega 6 fats. Beware – they are everywhere!
• Do not buy corn oil or soybean oil. Use the monounsaturated oils instead: olive oil, avocado oil, or canola oil instead.
• Avoid salad dressings and mayonnaise that are made with corn oil and soybean oil. Make your own salad dressings with olive oil and only buy canola oil or avocado oil-based mayonnaise.
• Minimize your intake of red meats and look for grass-fed beef and pork. Conventionally raised cows and pigs are fed unnatural diets of corn and soy.

Salmon Cakes with Yogurt Dill Sauce

Serves 8-10

A great recipe for optimizing your omega 6 fats to omega 3 fats ratio: Canned salmon is an underutilized superfood. I grew up eating this recipe once a week and feel so grateful as I know my brain benefited. This is a good recipe for getting kids to eat salmon and is more economical than fresh.

Ingredients

Salmon cakes:

• 2, 6oz cans of red sockeye salmon (with liquid)
• 2 large omega 3 eggs, beaten
• 1/2 cup bread crumbs (preferably whole wheat) or instant oats
• 2 tbsp chopped scallions
• 2 tbsp chopped shallots
• 4 tbsp chopped parsley
• Grated zest of 1 lemon
• Juice of 1 lemon
• Kosher salt and freshly ground pepper to taste
• 3 tbsp canola oil

Sauce:

• 2 tsp prepared horseradish
• 1/3 cups plain  Greek yogurt
• 2 tbsp chopped dill
• 1 lemon, juiced
• 1 tbsp of honey

Directions

For the croquettes:

Mix all ingredients together EXCEPT for the oil. Form into patties. Heat the oil over medium-high heat. Pan fry cakes until golden brown on either side. Serve with dill sauce (below).

For the sauce:

Mix all ingredients until well combined.