In the last post, I said that generalised inflammation is heavily implicated in causing or worsening the main degenerative diseases – cancer, heart disease, diabetes and Alzheimer’s disease.
After cutting down on Omega-6 in the diet, omega-3 supplementation is the top way for most people to reduce their level of generalised inflammation.
The reason for this is that nearly everyone has too many Omega-6 fatty acids in their diet, and too few Omega-3 fatty acids.
If you are taking a 3-6-9 fatty acid supplement: stop now! Why take extra Omega-6 fats when you are already taking too many in your diet? This is a marketing ruse.
Avoid Omega-6
I haven’t found anyone who can tell me why we should need to have extra Omega-6. Omega-6 is the enemy. I really don’t understand why companies sell it as a supplement. We have loads of it in meat, milk, cheese and the common oils – sunflower, safflower and soy.
If I have missed something – tell me in the comments.
Get More Omega-3
Omega-3 is only found in quantity in oily fish and walnuts. Green vegetables have a tiny amount: hemp seeds and linseeds have fair amounts – but it is nothing as accessible as that from oily fish or walnuts.
HOW TO DO IT
To counteract generalised inflammation, which accompanies cancer, heart disease, diabetes and Alzheimer’s, do the following to cut down on Omega-6 and increase Omega-3:
- Reduce fatty meat. Focus on low fat meat – chicken and turkey breast are good.
- Avoid or minimise sunflower, safflower and soy oils. (Use olive oil – which has little Omega-6 or Omega-3 – it contains mainly ‘monosaturated’ fats. )
- Eat plenty of oily fish – sardines, mackerel, north pacific salmon (this type has less chance of heavy metal contamination)
- Eat moderate amounts of walnuts.
- Supplement with a top quality Omega-3 supplement. Add up the EPA + DHA delivered it should preferably be 100mg, or at least 500mg. Many health-shop brands deliver much less.
And do get your blood checked for C-Reactive Protein (CRP). (Hopefully you can persuade your doctor to do it – and save £75 or £100 in the UK – half that in the states!) Then you will know how much of a challenge you are facing – if any. After 6 months, retest the CRP to check how you are doing.
