Why Increasing Omega 3 Fats May be Good for Your Health

Increasing omega 3 fats in your diet may protect you from today’s most common chronic diseases such as heart disease, diabetes, arthritis and some types of cancer.

Research shows that because these diseases have an inflammatory component, omega 3 fatty acids which are anti-inflammatory in nature, can play a tremendous role in prevention and as part of a management strategy to keep disease under control by blocking inflammation.

Truth is that the typical Canadian diet does not deliver enough omega 3 fatty acids to the body but favours the omega 6 fatty acids which actually promote inflammation. While both are essential to the body to provide the building materials for cell development and function, the average person gets 10-30 times more omega 6 fats, creating what doctors and scientists call an Inflammatory State in the body. Studies suggest that ideally people should only be getting 1-3 times more omega 6 fats than omega 3 to maintain keep chronic inflammation in the body under control.

Why is there such an imbalance between omega 3 and omega 6 fatty acids in the diet of most Canadians? Increased consumption of vegetable oils such as sunflower oil, safflower oil, corn oil, cottonseed oil and meats that were fed grains high in omega 6 fatty acids account for much of the imbalance. There is no question that it is much easier to get omega 6 fatty acids in the diet than it is to get omega 3. Omega 3 fatty acids are found in canola oil, olive oil (also high in omega 9, which also inhibits inflammation-that’s another story for another day) soybean oil, fish oil, flaxseeds and flaxseed oil, tuna, salmon, walnuts, green leafy vegetables.

The good news is that because cells are constantly renewing themselves, even small changes in your diet can make big changes in promoting a better cellular environment in your body.

What Can You Do To Increase Your Omega 3s?

1-Know Your “Good”and “Bad” Oils
Choose the "good oils" canola, olive and soybean oils over the "bad"oils- sunflower, safflower and cottonseed oils. Keep in mind that soybean oil has a mix of both omega 3 and 6 fatty acids.

2-Limit Packaged or Processed Foods
Most packaged foods use oils that favour high omega 6 content. When you must select packaged foods, check the ingredient list and choose those made with “good” oils. I have noticed that many manufacturers are starting to use olive or canola oils in foods such as salad dressings and mayonnaise.

3-Read Labels
I cannot emphasize how important it is to read labels and know what is in the food that you buy. Certain foods such as tuna and walnuts are known to be naturally good for their omega 3 content. However, if the tuna is packed in sunflower oil, or the walnuts are brushed with corn oil, the omega 3s that your body will absorb is compromised. Always be skeptical of claims that a food is supplemented with omega 3. Most food manufacturers have good intentions to make their food more healthy, but just because a food is supplemented with omega 3s does not necessarily make it a healthy choice. Always read the labels before you buy. Some labels also list the omega 3 versus omega 6 content. The omega 3 content should be equal to or greater than the omega 6 content.

4-Disguise Food with Omega 3 Rich Sources
Add ground flax to baking, yogourt, oatmeal or your cereal. Add flax oil to fruit shakes, add lots of green leafy vegetables to your stirfry, lasagna, or homemade soups. You can also add tuna to your salad or eat walnuts as a mid-day snack.

5-Supplementation
If you are not prepared to make drastic changes to your diet, then supplementation is probably your best bet. How much is enough? The jury is still out on how much is enough to actually fight or prevent disease. The National Academy of Sciences’Institute of Medicine advises that the daily intake is 1.1 g/day for women and 1.6 g/day for men. The Heart and Stroke Foundation in Canada recommend that fatty fish be consumed twice a week. Speak to your family physician before beginning supplementation if you are being treated for any medical condition.