Balancing Your Omegas

Omega Fatty Acids are a group of fats called essential fatty acids. They contain important nutrients that our bodies cannot produce, which means these Omega Fatty Acids are best acquired in our diet. These essential fatty acids are found in mono and polyunsaturated fats. Although all fish contain fatty acids, they are best found in oily fish like salmon, mackerel, herring, sardines, and albacore tuna. Fatty Acids can also be found in dark leafy green vegetables, vegetable oils such as canola, soybean, flaxseed and olive oils; and nuts and nut oils such as almonds and walnuts.

When consumed in the correct ratio (3 Omega-3’s:1 Omega-6) they have such health benefits as improving brain function, lowering triglycerides, increasing HDL cholesterol, and lowering the chance of blood clots therefore reducing the risk of heart attack and stroke.

While a proper combination of these fatty acids promote good health, high levels of Omega-6’s do more harm to overall health. A typical American diet consists of more approximately 10 times the amount of Omega-6’s, a 30:1 ratio, leading to water retention, elevated blood pressure, immune system suppression, promotion of cancer by increasing cellular growth, and an increased chance of intravascular blood clots causing heart attacks and stroke.

Multiple studies have shown that Omega-3’s assist in regulating sugar levels in the body, which will help curb hunger. Omega-3’s also increase our body’s metabolic rate, and raising dietary levels of Omega-3’s may help with weight loss, as well as lower the risks of obesity and diabetes. A decrease in inflammation throughout the body is also shown with a diet rich in Omega-3’s, lowering joint pain and stiffness. To balance the levels of Omega-3 and Omega-6 Fatty Acids in your diet, reduce the amount of corn oil, sunflower oil, safflower oil, cottonseed oil and soybean oil. More often than not margarines, mayonnaises, salad dressings along with processed foods contain Omega-6’s. Start increasing the Omega-3’s in your diet by consuming oily fish at least twice a week. Be careful not to be fooled by farm-raised fish, as they are not particularly rich in Omega-3’s. Also add a proper amount of olive oil, walnuts, and flax seed to your diet. Be sure to read labels on processed foods.

© 2009 D.R.E.A.M. Wellness — All Rights Reserved. Want to use this article in your newsletter, blog or web site? You have my blessing so long as you include the following complete blurb with it (including links). Jaime Savarese is a Licensed Massage Therapist with DREAM Wellness and is widely considered the foremost expert in Massage Therapy in Suffolk County, New York. If you’d like more tips such as these feel free to visit Jaime at www.livetherdreameveryday.com and be sure to join our mailing list.