Eating the right kinds of fats is beneficial for your brain and heart health, and recent research highlights the importance of including more omega-3 fatty acids in your diet.
Yuchen Zhang, a doctoral student at the University of Georgia’s College of Public Health, states, “Our findings show that a higher ratio of omega-6 to omega-3 fatty acids is linked with an increased risk of mortality.” This research was published in April in the journal eLife.
Omega-3 fatty acids, which are crucial for the health of your heart, blood vessels, lungs, immune system, and endocrine system, are found in fatty fish like salmon, tuna, and sardines, as well as in flaxseeds, walnuts, chia seeds, and fish oil supplements. The three primary types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which must be obtained through diet, as noted by the National Institutes of Health.
Conversely, foods like nuts, seeds, corn, soy, and the oils and preservatives derived from them are high in omega-6 fatty acids, with linoleic acid being the most prevalent.
Zhang further explains that the disproportionately high ratio of omega-6 to omega-3 fats common in Western diets, often exceeding 20:1, as opposed to the historical 1:1 ratio, may be contributing to the prevalence of chronic diseases such as cardiovascular diseases, cancer, and autoimmune disorders.
