{"id":204,"date":"2018-10-08T10:30:29","date_gmt":"2018-10-08T17:30:29","guid":{"rendered":"https:\/\/blogs.csun.edu\/nutritionexperts\/?p=204"},"modified":"2018-10-08T14:00:14","modified_gmt":"2018-10-08T21:00:14","slug":"eating-more-omega-3-fats","status":"publish","type":"post","link":"https:\/\/blogs.csun.edu\/nutritionexperts\/2018\/10\/08\/eating-more-omega-3-fats\/","title":{"rendered":"Eating More Omega-3 Fats"},"content":{"rendered":"

\"\"By Maddie Hoeks, BS, CSUN Dietetic Intern<\/span><\/p>\n

Increasing Omega-3 Fatty Acids In Our Diet<\/strong><\/p>\n

The American diet has definitely taken some detrimental turns. More specifically, there has been a significant increase in omega-6 fatty acid consumption and a decrease in the omega-3 fatty acid consumption. This is partially due to\u00a0modern agriculture and changes in how our livestock is being fed1<\/sup>. These changes have lowered the amount of omega-3 fatty acids in a variety of foods such as animal meats, eggs, and fish1<\/sup>. Dietary choices also play a huge role in this change.\u00a0Currently we see a ratio of around 20:1 of omega-6 to omega-3 fat intake in Western diets today1<\/sup>. A ratio of 4:1 is more desirable and associated with a 70% decrease in total mortality2<\/sup>.<\/p>\n

What are omega-3 and omega-6 fatty acids and why does the ratio matter?<\/strong><\/p>\n

Omega-6 and omega-3 fatty acids are known as essential fatty acids because they are vital for our health. They must come from the food that we eat because our bodies cannot synthesize them.\u00a0Omega-6 fatty acids in the correct amount are needed by our body as they play a huge role in brain function, growth and development, skin and hair growth, bone health, and even help regulate our metabolism and reproductive system3<\/sup>. The problem is that we are getting too much of this particular fatty acid. Too much omega-6 fatty acid can lead to atherosclerosis, inflammation, obesity, and diabetes. Omega-3 fatty acids on the other hand, can actually decrease the risk to these diseases1<\/sup>. More specifically they can decrease risk for cardiovascular problems, reduce formation of plaque in arteries, and increase good cholesterol known as HDL in the body4<\/sup>.<\/p>\n

Where Do Omega-6 and Omega-3 Fatty Acids Come From?<\/strong><\/p>\n

Omega-6 fatty acids are very abundant and found in the seeds of many plants with exception of coconut, cocoa, and palm1<\/sup>. Omega-3 fatty acids are found in fish and other seafood, especially cold water and fatty fish such as salmon, mackerel, tuna or herring. Omega-3 fatty acids are also found in nuts and seeds such as flaxseeds, chia seeds, and walnuts. Some oils also contain omega-3 fatty acids such as flaxseed oil, soybean oil, and canola oil5<\/sup>. You can also get more omega-3 fatty acids from supplements such as fish oil5<\/sup>.<\/p>\n

How Can We Better Our Omega-6 to Omega-3 Ratio?<\/strong><\/p>\n

We can start with making simple changes in our diets that may go a long way. We can choose to use oils that are high in omega 3-fatty acids such as flaxseed oil, perilla oil, canola oil, and olive oil, instead of oils high in omega-6 like corn oil, sunflower oil, safflower oil, and cottonseed oil.1<\/sup> As mentioned earlier, fish have high amounts of omega-3 fatty acids and the American Heart Association recommends having fish at least twice week5<\/sup>. We can add flaxseeds or chia seeds to a simple fruit smoothie or yogurt. By knowing what foods have higher amounts of omega-3 fatty acids we can make many changes to our diets and reap the benefits. Try this simple recipe that is packed with omega 3\u2019s and fresh flavors!<\/p>\n

Grilled Salmon Salad\u00a0<\/strong><\/span><\/h2>\n