Date: 2018-08-03 19:35:04
On today’s episode of Live Lean TV, I’m sharing the best foods high in omega 3 fatty acids, as well as omega 3 fatty acids benefits.
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Not all dietary fat is bad for you. In fact, most dietary fat, from natural sources is super healthy for you.
One of the main super fats are omega 3 fatty acids.
Omega 3 fatty acids benefits include:
– Improving cardiovascular health, thus reducing the risk of the number 1 killer of humans
– Boosting your metabolism
– Strengthen your immune system and cellular functions
– Improving brain health and mood
– Reducing stress and adrenal fatigue
– Increasing muscle building while decreasing muscle breakdown
– Reducing body fat by improving insulin sensitivity
Do you think you’re getting enough omega 3 fatty acids in your diet?
Most people aren’t. Including myself.
Even though I’m eating a good amount of these best foods high in omega 3 fatty acids, my latest blood test results showed I could improve my omega 3 fatty acids to omega 6 fatty acids ratio.
Omega 3 fatty acids to omega 6 fatty acids ratio:
Over the past 30 years, there has been a dramatic increase in the ratio of omega 6 fatty acids to omega 3 fatty acids.
This is mainly linked to diet, in particular, the standard American diet, also known as SAD.
Foods high in inflammatory omega 6 fatty acids include most processed foods, especially those that contain vegetable oils such as:
– Corn oil
– Safflower oil
– Sunflower oil
– Soybean oil
– Cottonseed oil
– Peanut oil
On top of that, the standard American diet does not contain very many of the best foods high in omega 3 fatty acids. This often leads to the out of balance omega 6 to omega 3 fatty acids ratio of 20:1.
Studies show humans evolved on an omega 6 to omega 3 fatty acids ratio that was closer to 2:1 or 1:1.
Although eating some omega 6 fatty acids is needed in your diet, they should come from whole food sources, not processed food. Over consumption of omega 6 fatty acids can lead to inflammation and diseases such as:
– Heart disease
Omega 3 fatty acids include 3 different kinds of fat:
The most talked about foods high in omega 3 fatty acids contain more EPA and DHA.
Best Foods High In Omega 3 Fatty Acids:
Foods high in EPA and DHA include cold water fish such as:
– Wild salmon
– Fish oil supplements
Other foods high in omega fatty acids include:
– Organic grass fed beef
– Organic pork
– Grass fed butter
– Wild meat like buffalo and elk
– Free range organic whole eggs
And yes, it’s important to eat grass fed meat and dairy rather than conventional grain fed meet and dairy.
Grass fed is higher in omega 3 fatty acids, while grain fed is higher in omega 6 fatty acids.
Foods high in the omega 3 fatty acid, ALA, tends to be more plant based:
– Chia seeds
– Flax seeds
– Flax seed oil
– Hemp seeds
Bottom line on omega 3 fatty acids:
Eat more of these foods high in omega 3 fatty acids and reduce the amount of foods high in omega 6 fatty acids.
– Aim to eat 2-3 servings of wild caught fish like wild salmon
– Consume grass fed beef and grass fed butter rather than conventional grain fed
– Reduce consumption of vegetable oils and processed foods
– Supplement daily with fish oils
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