Although we consume in general plenty of fat, omega-3 dietary fat is usually insufficient in our modern diet. On the other hand, we consume typically more omega-6 fats. Researchers find that the adequate ratio of omega 6 to omega 3 needs to be 5:1. From an evolutionary point of view, we consumed these oils in a ratio of 1:1. Nowadays, we consume 25 times more omega 6 (linoleic acid) than omega 3s fatty acids. This imbalance may lead to a higher risk of cardiovascular disease. In the meantime, more people are overweight or suffering from inflammatory diseases and diabetes.
Omega 3s are linked to anti-inflammatory processes. If the ratios of these two types of fats are out of proportion, it can lead to excessive inflammation in our bodies. A quality ratio means a proper anti-inflammatory response. Conditions associated with an imbalance of these ratios are atherosclerosis, inflammation, high blood pressure, and allergic reactions. Omega 3 can reduce the risk of these conditions [1].
EPA and DHA contained in omega-3 polyunsaturated fatty acids contribute to normal heart function, normal cholesterol, normal blood pressure [2], and proper neurotransmission [3]. Stomach acid production is also impacted by a shortage of Omega 3 fatty acids. Omega 3 comes from the chloroplasts in plankton in the ocean, therefore the best food sources of omega 3 are oily fish and shellfish. The colder the water, the more omega 3 in it because of fish fat insulation against the cold. To increase your levels, you can eat fish rich in omega 3s such as sardines, mackerel, anchovies, salmon, and haring. To increase ALA, a precursor of EPA and DHA, you can add to your diet Flaxseed, chia seeds, and walnuts.
Since we don’t tend to eat fish every day, supplementing with a high-quality omega-3 DHA and EPA may be desirable. At the same time, we want to reduce (if you ask me, get rid of it!) the consumption of the type of omega-6 found in convenience foods. In this way, we can get to adequate ratios and reduce the risk of cardiovascular disease. Someone with a Mediterranean diet based on fish consumption and plenty of leafy greens is already a step ahead of the game.
References:
- European Heart Journal. n-3 Fatty acids and the inflammatory response — biological background. R. De Caterina, G. Basta, 2001. https://doi.org/10.1016/S1520-765X(01)90118-X
- Omega-3 Fatty Acid and Cardiovascular Outcomes: Insights From Recent Clinical Trials. Xiaoming Jia, Payal Kohli & Salim S. Virani. https://pubmed.ncbi.nlm.nih.gov/30631963/
- Does omega-3 fatty acid supplementation enhance neural efficiency? A review of the literature. Isabella Bauer, Sheila Crewther, Andrew Pipingas, Laura Sellick, David Crewther. https://pubmed.ncbi.nlm.nih.gov/24285504/