Take Your Omega 3’s

by Malc on May 18, 2009

salmon-w200-h200 Over the years there have been many changes of recommendation as to what types of fats are healthy for us. There is particular confusion over whether we need Omega-3 or Omega-6 fatty acids.

The truth is: we need Omega-3s.

We should generally shoot for a 1:1 balance of Omega-3 to Omega-6 in the diet. The problem is, our diets generally contain much too much Omega-6. Thus we need to reduce Omega-6 fats and increase Omega-3 fats.

Inflammation Kills

The main reason to increase Omega-3 fats is: Omega-3 reduces inflammation. Omega-6 fats increase inflammation – it is ‘pro-inflammatory’.

What is wrong with inflammation? ‘Good inflammation’ is designed to help the body to repair damage or counteract infection. It causes redness, pain and heat.

The ‘bad’ sort is generalised inflammation. This type does not cause pain or discomfort. It is insidious: it can be detected by a blood test, but is not felt. This generalised inflammation has been linked to all major degenerative diseases: cancer, heart disease, diabetes and Alzheimer’s disease.

A good test for generalised inflammation is to test the blood for c-reactive protein (CRP). Some UK doctors will test for CRP. They might tell you that 2-4 times normal CRP is acceptable: but check for yourself what you levels should – don’t trust the doctor’s view. Just twice the normal CRP level can double your chance of a heart attack.

Book on C-Reactive Protein

The top ways to reduce generalised inflammation are by:

  1. Reducing intake of food high in Omega-6 – such as milk, cheese, and common vegetable oils, including sunflower (stick to cold-pressed olive oil), and
  2. Supplementing with Omega-3 fatty acid; which means – fish oils.  Cod liver oil is fine; and eating oily fish – such as sardines, mackerel and salmon.

CRP is one proven measure of your propensity to develop all major degenerative diseases. You cannot be properly pro-active in safeguarding your own health if you do not know it.

Inflammation article

  • sue

    I take a tab spoon of sesame seed oil (organic cold
    pressed) every morning……does this mean I should stop taking it?

  • http://livingto150.com Malc

    Hi Sue. That oil does have a high percentage of Omega-6 in it – eg see: http://www.nutritiondata.com/facts/fats-and-oils/511/2

    Sesame seeds themselves are great for calcium content so do use these or tahini – sesame paste.

    Why do you take so much sesame oil?

  • Lisa Morgan

    This omega 3 fatty acid substance is famously known to prevent or reduce inflammation, it is also essential for brain function and optimal brain development. I can’t help but to agree with you some people misunderstood omega 3 fatty acids for omega 6, if they only knew how omega 3 fatty acids cold be a big help for their health condition. Since I am familiar with the benefits I could get from Omega 3 I am consuming krill oil which is a good source for this substance if you are not aware of this supplement you can read further more about it here http://krilloil.com/krill-oil-benefits.html

  • Toniroberts

    is it okay to use coconut oil for cooking, or would that still raise the omega 6 levels? as for the omega-3, i’ve recently read that there’s a risk of eating fish since they could somehow be contaminated with different metals. Here’s a good info regarding omega 3 and its sources : http://www.youtube.com/watch?v=lj-ZnG3NoZY

  • http://heymalc.com Malcolm Simmonds

    HI. My understanding is that, although high in saturated fats, coconut oil is generaly good for health.

    As you say, fish can be contaminated with heavy metals.


  • Twotonegal

    Hey how about krill oil? I heard it’s a good source of omega-3, much better than fish oil. Here’s a guy talking about good stuff about it http://krilloil.mercola.com/krill-oil.html

  • http://heymalc.com Malcolm Simmonds

    Yes – some say it is better than fish oil. I have not studied it so I am not sure. It is more expensive, though.




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