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Introduction
Omega-3 and omega-6 fatty acids are vital to our health, but their ratio
is just as important. The ideal ratio is 1 part omega-3 to 4–5 parts omega-6.
However, changes in dietary habits over the last century have disrupted this balance, leading to a consumption of 1 part omega-3 for every 20 parts omega-6.
This can increase the risk of inflammatory and cardiovascular diseases.
Foods rich in Omega-3
The main sources of omega-3 are:
Oily fish: salmon, mackerel, anchovies, sardines
Flaxseed and flaxseed oil
Foods rich in omega-6
How to increase your intake of omega-3
To increase your intake of omega-3, add flaxseed oil or camelina oil to salads
and soups, but do not heat them. Once opened, these oils should be stored in the refrigerator and used within three to four weeks to preserve their beneficial properties.
Course for improving balance
To restore the balance between Omega-3 and Omega-6, you can follow a weekly
“course” every three months:
Lunch: Omega-3-rich dishes – tuna, mackerel, or sardines, accompanied by
vegetables.
Dinner: Add 1 tablespoon of ground flaxseed or flaxseed oil to your soup and finish your meal with a quail egg or wild salmon.
Conclusion
It is important to be aware of the types of fats we consume and their impact on our health. Adjusting our diet to improve the ratio of omega-3 to omega-6 can significantly support cardiovascular health and reduce the risk of inflammatory diseases.
