Ratio Of Omega-6 To Omega-3 Fats

The typical Western diet consists of an omega-6 to omega-3 ratio somewhere between 15- and 16-to-1, according to A.P. Simopoulos, author of a review regarding the ideal intake of omega fatty acids published in "Biomedicine and Pharmocotherapy" in 2002. This is much higher than the ideal ratio. You can make certain dietary changes to better achieve a normal ratio. Understanding which foods to limit and which to emphasize is the first step toward reaching a healthy omega fatty acid ratio in your diet.

Function

Fat is a necessary component to a healthy diet. Your body can make most of the lipid combinations it needs for storage, insulation or energy from various sources of dietary fats, but your body cannot synthesize omega fatty acids. You must obtain these essential fatty acids from food. Only certain sources of food like vegetable oils, fish oil and nuts contain these omega fatty acids.

The Ideal Ratio

The recommendations for omega fatty acids are given in a ratio form. Compose your intake of omega fatty acids to include a ratio between 2-to-1 to 4-to-1 omega 6 to omega 3 fatty acids. Exceeding this quantity of omega-6 fatty acids to omega-3 fatty acids sets you on the path to disease, Simopoulos says in his review. Excessive intake of omega-6 fatty acids leads to inflammation, heart disease, cancer and autoimmune disorders.

Disease and Fatty Acid Ratios

The state of your health influences your need for omega fatty acids. Simopoulos suggests a ratio of 4-to-1 to prevent death from cardiovascular disease, a ratio of 2- to 3-to-1 for those with rheumatoid arthritis, a 2.5-1 ratio if you suffer from cancer and a 5-1 ratio for those with asthma.

Changing Your Diet

The ideal diet for a better ratio of omega fatty acids may be the Mediterranean-style eating plan, the University of Maryland Medical Center states. This diet emphasizes fruits, vegetables, fish and plant-based proteins and fats. It limits your intake of meat, saturated fat, cholesterol and sweets. Many vegetable oils and fish oils contain the omega-3 fatty acids that are lacking in a typical American diet. Eating these foods more often can help compensate for the overabundance of omega-6 fatty acids and lead to a more ideal ratio.