Omega 3 Rich food
Western diet is “deficient” in omega-3 fatty acids
The omega-3 fats come in three main forms: DHA, EPA, and ALA.
ALA is found in certain nuts, seeds, and pastured animal foods like grass-fed beef and dairy where EPA and DHA are found in fatty fish like salmon and mackerel.
It has been estimated that the present Western diet is “deficient” in omega-3 fatty acids with a ratio of omega-6 to omega-3 of 15–20:1, instead of 1:1. Several clinical studies have shown that decreasing the n-6:n-3 ratio protects against chronic, degenerative diseases. One study showed that replacing corn oil with olive oil and canola oil to reach an n-6:n-3 ratio of 4:1 led to a 70% decrease in total mortality. That is no small difference.2
A dietary habit chosen by many people in developed countries, and increasingly in developing countries. It is characterized by high intakes of red meat, sugar, fat, salt, and refined grains. It typically contains high-fat dairy products, high-sugar drinks and desserts, fried foods, and eggs. The typical Western diet tends to contain 14–25 times more omega-6 fatty acids than omega-3 fatty acids.
Research has shown that people who eat lots of foods in the Western category have a 35 percent higher heart attack risk than those who ate less meat, eggs, and fried and salty foods (see also Mediterranean diet). In addition, chronic illnesses and health problems such as obesity, atherosclerosis, high blood pressure, high cholesterol, and cancer are thought to be either wholly or partially related to a Western diet.
A dietary style based on food patterns typical of Greece (Crete) and southern Italy in the early 1960s: abundant plant foods, fresh fruit as the typical daily dessert, olive oil as the principal source of fat, dairy products (principally cheese and yogurt), fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts. Total fat in this diet is 25% to 35% of calories, with saturated fat at 8% or less of calories. The Mediterranean diet consists of a healthier balance between (higher) omega-3 and (lower) omega-6 fatty acids (compared to the Western diet).
In a cohort of women, frequent consumption of oil-and-vinegar salad dressing (a major source of ALA in US diets) was associated with a significantly lower risk of fatal CHD.63 Research has shown that people who follow this diet are less likely to develop cardiovascular diseases (e.g., heart disease). November 27, 2002, Vol 288, No. 20
Omega rich foods:
List of Omega 3 rich food (per 100 gr and ratio Omega 6 to Omega 3 if applicable):
Vegetables Fish Meat / Protein Rich food Oils Nuts Herbs
1. Spinach (3:5) 1. Caviar (2:84) 1. Cheddar Cheese (2:1) 1. Flaxseed oil (1:4) 1. Flaxseed (1:5) 1. Spearmint (3:6)
2. Chinese Broccoli (4:3) 2. Salmon (5:13) 2. Lamb (2:1) 2. Walnut oil (5:1) 2. Chia seeds (1:4) 2. Thyme (3:5)
3. Kale (6:1) 3. Tuna (2:25) 3. (Grass fed) Beef (4:1) 3. Olive Oil (12:1) 3. Walnuts (4:1) 3. Basil (3:4)