Revamp Your Diet: The Simple Switch to Balance Fats and Fight Inflammation!

While polyunsaturated fats, commonly known as vegetable oils, have long been promoted for their heart-healthy benefits, not all vegetable oils are created equal. Some may even prevent your progress towards better health or lead to diseases. The essential fatty acids in these fats, omega 6 and omega 3, play different roles in the body—omega 6 fats are pro-inflammatory while omega 3 fats are anti-inflammatory.

Our bodies need both types of fats, but the ideal ratio is around 2:1 or at most 4:1. However, the modern Western diet poses a significant problem as studies show that the ratio of omega 6 to omega 3 in our diet has climbed to as high as 20:1. Excessive intake of omega 6 fats has been linked to numerous health issues such as atherosclerosis, asthma, arthritis, bone loss, cancer, heart attacks, depression, behavioral problems, and migraine.

Many vegetable oils, including widely-used ones like corn, cottonseed, soybean, grape seed, and sunflower, are high in omega 6 fats and contribute to inflammation in the body. Here’s a list of foods high in omega 6 and omega 3 fatty acids:

• Foods high in Omega 6: sunflower, soybean, cottonseed, peanut, corn, grape seed, margarines, grains, conventional meats, sunflower seeds, pine nuts, butternuts
• Foods high in Omega 3: salmon, sardines, mackerel, flaxseed, chia seeds, hemp seed

Conventional meats have high omega 6 content because animals are often fed with grains. This is avoidable if you opt for grass-fed or organically raised animals instead, which contain higher omega 3 fat content.

10 practical steps for an “oil change” in your body

To protect your health and decrease your intake of omega 6 fats, here are some tips:

1. Choose organic free-range meats and poultry as your first option.
2. Opt for grass-fed beef instead of conventional beef.
3. Eat free-range eggs.
4. Limit grain intake to one cup a day maximum.
5. Reduce or eliminate processed and packaged food items.
6. Use virgin olive oil or coconut oil in place of other vegetable oils.
7. Eat more vegetables instead of grains.
8. Consume fatty fish such as salmon, sardines, tuna, mackerel, and herring, on a weekly basis.
9. Eat hemp, flax, and chia seeds daily.
10. Take an omega 3 fish oil or flaxseed oil supplement.

Adopting these changes and decreasing your intake of omega 6 fats can lead to strong, protective health benefits. Give your body an “oil change” and start your journey towards better health now.