11 Easy Ways to Load Up on Healthy Omega-3 Fats

Omega-3 fatty acids are essential to good health, but their benefits may be missed because the American diet is chock full of omega-6 fatty acids instead. (Learn more about the pros and cons of omega-3s and 6s here.) Many foods contain both fatty acids. To ensure you get your fill of -3, you'll need to be conscientious at the grocery store. Here are 11 ways to get more omega-3 and crowd out omega-6:

Salmon. This fatty fish is exploding with omega-3 and is relatively low in omega-6. It just may be the best omega-3 bang for your buck in the seafood aisle.

Bluefin tuna. This fatty fish is packed with omega-3s and low in omega-6. Not so keen on tuna? You've got choices: mackerel, herring, and rainbow trout.

Anchovies and sardines. Though not everyone's favorite, these slimy, oily options are other good omega-3 sources. They also tend to be high in sodium, though.

Crustaceans. Fish isn't the only kind of seafood that packs an omega-3 wallop. Shrimp, mollusks, and Alaskan king crab are also excellent sources that also won't load you up with omega-6.

Oils. Throw a dash of flaxseed oil onto salad and start cooking with canola oil for a nice hit of omega-3. By subbing out other vegetable oils (like soybean, corn, and cottonseed oils), you'll also lessen your omega-6 load.

Beans. Some legumes are better than others for tipping the omega balance your way. Kidney, pinto, and mungo beans will do you right. Chickpeas are less helpful.

Nuts and seeds. Add a nutty flavor to salad, yogurt, or morning mueslix with walnuts or flaxseed. A small handful of either will up your omega-3 intake.

Spinach. Popeye was on to something. Serve up this leafy green in a salad, or sauté it and add it to pasta.

Winter squash. Keep an eye out for this seasonal vegetable—it makes an interesting side dish that boosts your omega-3 intake.

Broccoli and cauliflower. These cruciferous veggies are on your side when it comes to omega-3s.

Papaya. A tropical delight, papaya may be the only fruit in your supermarket with more omega-3 than omega-6.

The Right Way to Get Your Omega-3s and -6s

Omega-3s sometimes come up short; are omega-6s bad?

Cruise any grocery store, and you'll find packages of enriched eggs, orange juice, margarine, and even peanut butter emblazoned with enthusiastic statements about their omega-3 content. Marketers have taken health research on the fatty acids and run with it, but there's more to the omega story than is apparent on food packaging.

The case for omega-3s' role in heart protection is stronger than ever. A recent study led by epidemiologist Akira Sekikawa of the University of Pittsburgh, for example, found that eating lots of fish rich in omega-3s may protect against atherosclerosis. Prior research had suggested omega-3s may help control or protect against rheumatoid arthritis, cancer, asthma, depression, and other conditions. Yet omega-3s are not all the same. Those from fish may be more beneficial than those found in plants (and typically used to fortify processed foods). What's more, scientists disagree over the role played by related fatty acids called omega-6s; some believe they can be harmful if out of balance with omega-3s.

Essential fats. Both kinds of fatty acids serve critical roles—omega-3s assist neurological development and help reduce excess inflammation, for example, while omega-6s aid blood clotting and help battle infection. The human body can't make either substance from scratch, so we must get them from food sources. The American Heart Association recommends getting at least two weekly servings of fish, preferably fatty, omega-3-rich varieties like salmon and tuna. But the typical American diet provides scant omega-3 and loads of omega-6. And a recent study suggests that certain kinds of nonfatty, farm-raised fish—tilapia and catfish—may actually worsen that imbalance.

Fatty fish is generally the best source of two types of omega-3s—eicosapentaenoic acid and docosahexaenoic acid —that the human body needs. Plant sources like flaxseed, canola oil, and walnuts contain a different kind of omega-3—alpha-linolenic acid—that has a shorter chain of carbons. In the body, "plant-derived omega-3 fatty acid can be elongated to EPA or DHA, but the conversion rate is extremely low—about 5 percent or less," says Pitt's Sekikawa. By comparison, omega-6s are abundant in vegetable oils used in processed and baked foods (including soybean, corn, and cottonseed oils) and also in meats and egg yolks.

Experts diverge on whether Americans' considerable intake of omega-6 should be of concern. Some theorize that excess consumption of omega-6s may contribute to harmful inflammation and encourage cardiovascular disease, and a 2004 study in people suggested that a type of omega-6 called arachidonic acid promotes inflammation that may lead to atherosclerosis in genetically susceptible people. According to Floyd Chilton, director of Wake Forest University's Center for Botanical Lipids, the ratio of omega-6 to omega-3 in the typical American diet has gone from about 2 to 1 in previous generations to as high as 40 to 1 today. That shift, he says, is "at least partially responsible for the epidemic of inflammatory diseases" such as asthma, arthritis, and diabetes.

The case against an overload of omega-6s isn't airtight, however. A study of some 2,200 people published in the journal Hypertension in July showed a relationship between high intake of omega-6, mostly from vegetable oils, and slightly reduced blood pressure. "Omega-6 fatty acids are not unhealthy," says Robert Eckel, past president of the American Heart Association. "In animals," he says, "they may be precursors to inflammatory molecules, [but in people] the clinical evidence for harm just isn't there." Other experts believe we can avoid a debate over omega-6 altogether. Says cardiologist Stephen Nicholls of the Cleveland Clinic: "Let's praise the virtues of [omega]-3 rather than get bogged down in the issues of [omega]-6."

Supermarket selections. But conscientious consumers are still left to make decisions. Last month, in the Journal of the American Dietetic Association, researchers led by Chilton analyzed the omega-3-to-omega-6 ratios in commonly eaten fish and found that farmed tilapia and farmed catfish skew considerably toward omega-6 and were low in omega-3. By comparison, farmed salmon and trout have far more favorable ratios. "Not all fish are made the same," Nicholls notes.

Bill Lands, a retired biochemist living in Maryland, knows how to tell the difference. He created a free, albeit clunky, computer program called Keep It Managed that details omega fat levels in various foods. Kidney and pinto beans trump chickpeas, for example, and winter squash, spinach, broccoli, and cauliflower beat corn. Alaskan king crab and shrimp? More omega-3 than -6. So Lands, 78, eats seafood nearly every night.

Coconut Oil -- Healthiest Oil on Earth ?

"Coconut oil is the healthiest oil on earth" says Dr. Bruce Fife, a naturopathic doctor and the author of the book The Healing Miracles of Coconut Oil.

Modern research seems to back up this bold statement. Once wrongly accused of increasing cholesterol levels, coconut oil is now actually being used by doctors in the treatment of a variety of disorders. Clinical studies have shown that coconut oil has anti-microbial and anti-viral properties, and is now even being used in treating AIDS patients. Studies conducted in the Philippines last year showed that coconut oil does indeed reduce the viral load in AIDS patients.

Lauric Acid a Key Component to Health
Lauric acid is a medium chain fatty acid which is abundant in coconut oil, and considered responsible for many of its health benefits. Coconut oil is about 50% lauric acid. The only other abundant source found in nature is in human breast milk. Dr. Jon J. Kabara, PhD and Professor Emeritus of Michigan State University says, "Never before in the history of man is it so important to emphasize the value of Lauric Oils. The medium-chain fats in coconut oil are similar to fats in mother's milk and have similar nutriceutical effects."

America needs an oil change. 
While doctors suggest we consume a 4:1 ratio of omega-6 to omega-3, the average American diet provides a ratio of 20:1 or more - contributing to heart disease, skin disorders, and arterial inflammation. So avoid out-of-balance soy, corn, and canola oils with their trans fats, oxidation, and GMOs.

Cook with coconut oil (with only 1% Omega-6), and use olive oil (also low in omega-6), and hemp oil (with the perfect 3:1 omega ratio) for unheated recipes. Coconut oil has no trans or hydrogenated fat; no cholesterol.

What to look for:
No hexane should be used in the processing of coconut oil. Hexane is a petroleum-derived solvent used in all kinds of industrial applications, from shoe manufacturing to roofing. Interestingly, because hexane's primary molecular structure is carbon, it can be passed off as "organic." Do a little research; "cold-pressed," "organic," AND "hexane-free" are key considerations when selecting your coconut oil for nutrition purposes.

Excellent coconut oil on Amazon.com

Tilapia not recommended for those with heart problems

If you haven't caught up on the news about tilapia, here's a recap: a study from researchers at Wake Forest University School of Medicine found that farm-raised tilapia, a very popular fish in the United States today, has very low levels of omega-3s and very high levels of omega-6 fatty acids (also found in seeds and nuts, and the oils extracted from them, such as cottonseed and soy oil). 

We get much more of these fats than we need – they're found in most snack foods, cookies, crackers, and sweets. The body constructs hormones from omega-6s that tend to increase inflammation (an important component of the immune response), blood clotting, and cell proliferation. Omega-3 fatty acids are anti-inflammatory.

The Wake Forest researchers said that the combination of fatty acids in tilapia could pose a danger for some patients with heart disease, arthritis, asthma and other allergic and auto-immune diseases, all of which are linked to chronic inflammation. In fact, the investigators said that the fatty acid profile of tilapia is worse than that of 80-percent-lean hamburger, doughnuts and even bacon.

• A 3-ounce portion of tilapia contains 134 milligrams of  unfavorable omega-6 fat; the same amount of 80 percent lean hamburger contains 34 milligrams, and bacon 191 milligrams.

“Cardiologists are telling their patients to go home and eat fish, and if the patients are poor, they’re eating tilapia. And that could translate into a dangerous situation,” said the researchers from the The university study showed that farm-raised tilapia, one of the most highly consumed fish in America, has very low levels of beneficial Omega-3 fatty acid and, perhaps worse, very high levels of Omega-6 fatty acids, researchers claimed.

They said the combination could be a potentially dangerous food source for some patients with heart disease, arthritis, asthma and other allergic and auto-immune diseases that are particularly vulnerable to an “exaggerated inflammatory response.” Inflammation is known to cause damage to blood vessels, the heart, lung and joint tissues, skin, and the digestive tract.

In an article which appeared in the Journal of the American Dietetic Association, the researchers claimed that tilapia has higher levels of potentially detrimental long-chain Omega-6 fatty acids than 80-percent-lean hamburger, doughnuts and even pork bacon.

Eating tilapia is worse than bacon? That was Dr. Floyd Chilton, a professor of physiology and pharmacology and the director of the Wake Forest Center for Botanical Lipids, told the American media.

“For individuals who are eating fish as a method to control inflammatory diseases such as heart disease, it is clear from these numbers that tilapia is not a good choice,” Dr. Chilton said, “All other nutritional content aside, the inflammatory potential of hamburger and pork bacon is lower than the average serving of farmed tilapia.”

Howver, let’s take a closer look at the comparison. Tilapia has 26 grams of protein while bacon has a measly 0.07 gram. Tilapia’s fat content is three grams compared to 100.76 grams for bacon. In addition, tilapia is an excellent source of phosphorus, niacin, selenium, vitamin B12, and a good source of potassium. Bacon, on the other hand, contains 1,000 milligrams of sodium, 166 milligrams of cholesterol, and enough possible carcinogenic nitrites to make pregnant women think twice.

Omega 3 vs omega 6 fatty acids

Omega 3 and omega 6 are types of essential fatty acids - meaning we can't make them on our own and have to obtain them from our diet. They're poly- unsaturated fatty acids that differ from each other in their chemical structure.

In modern diets, there are few sources of omega 3 fatty acids, mainly the fat of cold-water fish, such as salmon, sardines, herring, mackerel, black cod and bluefish.

There are two critical omega 3 fatty acids that the body needs, eicosapentaenoic acid (called EPA) and docosahexaenoic acid (or DHA). Vegetarian sources, such as walnuts and flaxseed, contain a precursor omega 3 (alpha-linolenic acid, called ALA) that the body must convert to EPA and DHA. EPA and DHA are the building blocks for hormones that control immune function, blood clotting and cell growth as well as components of cell membranes.

By contrast, sources of omega 6 fatty acids are numerous in modern diets. They're found in seeds and nuts and the oils extracted from them. Refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers and sweets in the American diet, as well as in fast food. Soybean oil alone is so ubiquitous in fast foods and processed foods that an astounding 20 percent of the calories in the American diet are estimated to come from it.

The body also constructs hormones from omega 6 fatty acids. In general, hormones derived from the two classes of essential fatty acids have opposite effects. Those from omega 6 fatty acids tend to increase inflammation (an important component of the immune response), blood clotting and cell proliferation, while those from omega 3 fatty acids decrease those functions. The two families of hormones must be in balance to maintain optimum health.

Many nutrition experts believe that before we relied so heavily on processed foods, humans consumed omega 3 and omega 6 fatty acids in roughly equal amounts. But to our great detriment, most North Americans and Europeans now get far too much of the omega 6s and not enough of the omega 3s. This dietary imbalance may explain the rise of such diseases as asthma, coronary heart disease, many forms of cancer, autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body.

The imbalance between omega 3 and omega 6 fatty acids may also contribute to obesity, depression, dyslexia, hyperactivity and even a tendency toward violence.

Bringing the fats into proper proportion may relieve those conditions, says Joseph Hibbeln, M.D., a psychiatrist at the National Institutes of Health and perhaps the world's leading authority on the relationship between fat consumption and mental health. At the 2006 Nutrition and Health Conference sponsored by the University of Arizona's College of Medicine and Columbia University's College of Physicians and Surgeons, Hibbeln cited a study showing that violence in a British prison dropped by 37 percent after omega 3 oils and vitamins were added to the prisoners' diets.

If you follow my anti-inflammatory diet (available on my Web site), you should get a healthy ratio of these fatty acids. In general, however, you can cut down on omega 6 levels by reducing consumption of processed and fast foods and polyunsaturated vegetable oils (corn, sunflower, safflower and soy, for example). At home, use extra-virgin olive oil for cooking and in salad dressings. Eat more oily fish (or take fish-oil supplements), walnuts, freshly ground flaxseed and omega 3-fortified eggs. Your body and mind will thank you.