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July 20, 2020 • Brain Health, Healthy Living

How to Get More Omega 3 Fats and Fewer Omega 6 Fats

Animal and vegetable sources of omega-3 acids as salmon, avocado, linseed, eggs, butter, walnuts, almonds, pumpkin seeds, parsley leaves and rapeseed oil

Consuming optimal amounts of omega 3 fats relative to omega 6 fats is vitally important for brain health. And because brain health is 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, 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 brand. (But know that eating the oily fish is even better.)

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 olive 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-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.


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