Excessive amounts of omega-6 polyunsaturated fatty acids and a very high omega-6:omega-3 ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects.
Those who follow a Western diet (a diet high in processed, fried, and fatty foods) are eating far too much omega-6 relative to omega-3s, which leads to serious health concerns, and as a result reduced healthspan and lifespan.
The optimal omega-6:omega-3 ratio range is between 2:1 and 4:1, significantly lower than the average of 15:1 we see in Western societies.
Optimizing this ratio has tremendous health benefits both near and long term.
Actions To Consider
- Incorporate more omega-3 fatty acids into your diet (foods high in omega 3: Salmon, oysters, sardines, arctic char, bluefish, seabass, anchovies, flax and chia seeds)
- Reduce omega-6 fatty acids in your diet (foods high in omega 6: soybean oil, corn oil, safflower oil, sunflower oil, mayonnaise).
- Remove or minimize consumption of packaged foods.