Why to balance Omega-6 and Omega-3

Why to balance Omega-6 and Omega-3

Lately, I’ve been talking a lot about different kinds of oils related to inflammation. We learned what is healthy and what are the inflammation fueling oils. In case you didn’t have a chance to read my previous email I highly recommend going back to do so.

The western diet is full of inflammation-causing oils (vegetable oils) including places where we don’t expect them. Thinking about oils we think of fried food, baked and cooked meals, processed and prepackaged meals. Right? I am here to tell you inflammation-causing oils are lurking in cookies, cakes, pastries, candy bars, energy bars, etc. where I wouldn’t expect them. Do you agree?

How can we diminish the harmful effects of those oils?

By increasing Omega-3 fatty acids.

Let me explain. Omega -6 essential fatty acids (EFA) have pro-inflammatory effects versus Omega-3 EFA have an anti-inflammatory effect. It’s important to keep the two in balance. Our body needs a small amount of Omega -6 EFA for brain and muscle functions, hormone productions, etc. In high amounts, they will inflame our bodies. Omega-3 EFA will neutralize the inflammatory effect. The ideal ratio should be Omega-6: Omega-3 should be 1:1 or at least 4:1 for optimal health. Our problem is that this ratio is skewed, big time to 12:1 and even 25:1. That is one of our huge health problems folks!! We are an inflamed nation!! Many of us are walking with a bomb ticking inside of us, ready to explode at any time (hint stroke, heart attack, memory loss, etc.).

We can lower the harmful oils by not eating them, not using as cooking oils and avoid buying foods that contain them.

This could be the hard part. We like cookies, chips, fried food. Don’t we? They are comfort food.

Adding more Omega-3 is the easier part. Adding cold water wild fish to our diet at least once a week is not that difficult. The most popular is salmon. Please let it be wild-caught salmon (farm-raised is one of the most toxic food).  In case you are vegan, or vegetarian is mindful of the fact that our bodies convert poorly plant-based Omega-3 into more potent forms such as EPA and DEA.

Supplementing with fish oil or krill oil is a great idea for everyone.

So, let me answer the question of how much Omega-3 we need, it depends on how much Omega-6 we are ingesting. Remember, we want to achieve a balance of 1:1.

Food high in Omega-3
  1. Wild Salmon
  2. Sardines
  3. Mackerel
  4. Bluefish
  5. Grass-fed butter
  6. Grass-fed beef
  7. Chia seeds
  8. Flax seeds

Be aware of nuts. They have a lower amount of Omega-3 and much higher amounts of Omega-6. Eat them in moderation!!


Make your own favorite salad and add chunks of sardines. It’s that simple. I like to use mixed greens ( baby spinach, arugula, baby kale). Sometimes I add a tablespoon of mayo (Primal kitchen; the healthy ones) and top with sardines. This recipe works well when time-restricted. You can take cans of sardines while traveling. Beside Omega-3 sardines have bones also and this form of calcium our body can readily use for bone-building purposes.

To your radiant health, with love

Dr. Ilona

PS!!! I am still offering a free consultation for sisters who are cancer survivors or going through the treatment while I am writing this email. This is my act of generosity, paying it forward. Take the offer!!

Here is the link to my calendar to schedule our Virtual Coffee


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