Healthlines
Riverview Health Blog
  • Home
  • About
  • Find a Doctor
  • Services
  • Classes & Events
You are here: Home ∼ Uncategorized ∼ Get an oil change! Improving your omega-6 to omega-3 ratio

Get an oil change! Improving your omega-6 to omega-3 ratio

Published by Riverview Health on August 22, 2012

Laura Kenny, MS, RD, CD

Research has shown trans fat along with excessive saturated fat can have a negative impact on health, but what about the newly popular omega-6 fatty acids such as linoleic acid and arachidonic acid? While so commonly confused with omega -3’s, omega-6’s are considered pro-inflammatory meaning they promote inflammation and trigger disease. Omega-3’s which are found in fatty fish, fish oil, walnuts and flaxseed are anti-inflammatory and help prevent disease. They have been shown to reduce the risk of heart disease, cancer and stroke. Medical research suggests that disproportionate levels of omega-6’s to omega-3’s increases the risk of these diseases along with many others. Many of the medications used to treat and manage these conditions actually work by blocking the effects of omega-6’s. Modern American diets typically boast an omega-6 to omega-3 ratio around 10 to 1, sometimes as high as 30 to 1 while the optimal ratio for health is 4 to 1.

So how do we improve our ratio and move towards the optimal 4:1? Start by checking out the two charts below and evaluate where you can make changes to increase consumption of chart A foods and decrease chart B options. Chart B foods can be eaten in moderation so don’t feel obligated to eliminate these foods entirely. Be realistic by focusing on small changes and incorporating more chart A foods into your daily plan.

Chart A: Foods with Anti-Inflammatory Ratio

Food Omega-6: Omega-3 Ratio
Fruit 3:1 or better
White Potato 3:1
Sweet Potato 4:1
Green Vegetables 1:1
Grass-fed meat 3:1 to 5:1
Wild game 3:1 or better
Fresh fish 1:1 or better
Farmed-Raised Salmon 1:1 or worse
Flaxseeds 1:4
Hemp Seeds 2.5:1
Chia Seeds 1:3

 Chart B: Foods with Pro-Inflammatory Ratio

Food Omega-6:Omega-3 Ratio
Nuts 5:1 or worse
Grain-fed meat 5:1 or worse
Grain-fed chicken (white meat) 15:1
Grain-fed chicken (dark meat) 17:1
Grains (wheat, rye, oats, barley) 20:1
Potato Chips 60:1 or worse
Seeds and seed oils (corn, sunflower, safflower, peanut) 70:1 or worse

 

Posted in Disease Management, Nutrition, Uncategorized Tagged anti-inflammatory, fish oil, flaxseed, heart disease, inflammation, omega-3, omega-6
← Previous Next →

Search

Archives

  • May 2022
  • April 2022
  • March 2022
  • January 2022
  • August 2021
  • July 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021

Categories

  • Allergy & Immunology
  • Behavioral Care
  • Cancer
    • Infusion Center
  • COVID-19
  • Dermatology
  • Diabetes
  • Disease Management
  • ERUC
  • Events and Seminars
  • Family Medicine
  • Fitness
  • Heart and Vascular Health
  • In Our Community
  • Making a Difference
  • Maternity
  • Menopause
  • Nutrition
  • orthopedics
  • Patient Story
  • Pediatrics
  • Physician Story
  • Plastic Surgery
  • Podiatry
  • Pregnancy
  • Rehabilitation
  • Riverview Health Foundation
  • Riverviews
  • Smoking
  • Sports Medicine
  • Surgery
  • Uncategorized
  • Wellness
  • Women's Health
  • Wound Care

Copyright © 2022 Healthlines.

Powered by WordPress and Live Wire.