Fatty Acids: The Core of Your Cellular Health

Today, I’m opening up about something deeply personal – my brother’s recent emergency open-heart, triple-bypass surgery. He was on the brink of a major heart attack/death, with his arteries 99% clogged. The notion that I almost lost my brother is indescribable.  It’s a stark reminder that cardiovascular disease, while complex, is preventable. My brother’s journey, rooted in a Standard American Diet (SAD), has spurred me to share insights on a crucial aspect of nutrition that’s both easily modifiable and holds significant cellular benefits: fatty acids.

No matter what type of diet you consume, consider a simple yet impactful adjustment: eat more omega-3 fatty acids and less omega-6 fatty acids to help reduce inflammation on a cellular level.  I want to keep my message simple because there are many types of fatty acids and it can get confusing so this will not be a deep dive into fatty acids; rather a specific recommendation.

Why the Omega-3 to Omega-6 Ratio Matters

Our bodies need both omega-3 and omega-6 fatty acids for various functions.  We can produce a limited amounts of omega-3s, making their inclusion in the diet crucial. While omega-6s are essential for good health, the type and quantity matter, AND they are ubiquitous in our diets. An excess of omega-6s can lead to the production of pro-inflammatory compounds, whereas omega-3s, renowned for their anti-inflammatory benefits, support cellular health. Emphasizing and increasing omega-3 intake in our diet while minimizing sources of omega-6 is essential for best health.  The MAIN GOAL is to reduce the ratio of omega 6s to omega 3s in this way:

Omega-3 Sources to include daily.  If you already include one source add another:

• Fatty fish like salmon, mackerel, and sardines, herring, anchovies
• Flaxseeds and flax oil (do not cook with flax seed oil)
• Walnuts
• Chia seeds
• Hemp seeds
• Seaweed, Nori and Algae

Omega-6 Sources to eat less of, omit entirely or find a suitable replacement for:

• Common cooking oils or “seed oils” like soybean, corn, sunflower, safflower, canola
• Processed and fried foods
• Many packaged snacks and fast food items.  Potato chips cooked in avocado oil or olive vs sunflower, or “vegetable oil”.  Check bakery items ingredient list, they often use soy, canola or vegetable.

The Importance of Healthy Oils

Fatty acids, the essential building blocks of fats and oils in our diet, play a pivotal role in our health. They become the very makeup of every cell membrane in our body, influencing cellular function. The type of fats we consume can either disable or optimize these functions. Healthy oils, such as those rich in omega-3s and monounsaturated fats, can keep our cellular machinery running smoothly, supporting overall wellness. In contrast, unhealthy fats can clog our vasculature and hinder the body’s vital processes. Therefore, choosing the right fats is not just a dietary decision, but a fundamental choice for our well-being.

One Simple Change: More Omega-3s

Now, here’s the simple step you can take: focus on increasing your intake of omega-3 fatty acids. You don’t need to make drastic changes all at once. Start small, and your cells will thank you for it.

Experiment with these daily omega-3 sources:

• Ground FLAX seeds: Add them to smoothies, top soups, salads, oatmeal, or even pancakes.
• Chia seeds: Include them in smoothies, oatmeal, chia pudding, or baking (muffins, cookies, bread).
• Walnuts: Enhance salads, snack with dried fruit, or sprinkle on cereal, oatmeal, or pancakes.
• Hemp: Add to salads, soups, oatmeal, yogurts, smoothies, pasta sauces, cooked vegetables, or pancakes.

Fish Sources of Omega-3s:

• Opt for wild-caught salmon for optimal benefits over farmed options.
• Choose boneless, skinless, water-packed sardines as an excellent and mercury-free substitution for tuna.

Supplement note:

While combined omega-3-6-9 supplements are available, focusing on omega-3s alone is likely to provide the most health benefits.

Next Focus: Reducing Omega-6s and Choosing Whole Foods

Once you’ve added more omega-3-rich foods to your diet consistently and opted for healthier cooking oils, the next step might be to continue to reduce omega-6 intake. Check labels and consider substituting products that have omega-6 sources with omega-3 alternatives like flax, walnuts, avocado oils and hemp oils. Emphasize whole foods over highly processed ones whenever possible.  The largest source of low quality omega-6s are highly processed foods.  Read labels and find substitutes.  Read more labels, find more substitutes.

Be mindful of the oils you use in your cooking and meal preparation:

• AVOID anything labeled “vegetable oil,” as it’s a blend of corn, soybean, cottonseed, and/or canola oils.
• For cooking, consider these omega-6 beneficial options:
  • Organic extra virgin olive oil
  • Avocado oil
  • Sesame oil (additional health benefits discussed another day)
  • Ghee or butter has more benefits than vegetable oil but if you have to use….go lightly!
• USE Flax oil for salads or cold food items; this oil should not be heated for cooking purposes.

Additional Tips for Healthy Alternatives:

• Choose snacks like Boulder Canyon Avocado Oil Sea Salt Potato Chips or opt for brands like Siete for Grain-Free Tortilla Chips.
• Swap conventional popcorn for healthier options like Lesser Evil Organic Popcorn or Pop Daddy Popcorn.
• Explore dips such as Cava Hummus and Primal Kitchen No Dairy Plant-Based Queso Style Dip.
• For a nutritious snack, try 88 Acres Seed + Oat Bars or Sans meal bars.
• Upgrade your sauces with choices like Tabasco (always read labels for oil content).
• When it comes to bread, consider Ezekiel 4:9 Sprouted Bread, or for a gluten-free option, look for Canyon Bakehouse Mountain White.
• Check your nut butters for added oils; opt for any nut butter that doesn’t include extra oil.
• Indulge in HU chocolates and grain-free cookies as a tasty treat.

Be mindful of your beverage choices too:

• Non-dairy alternatives such as oat, almond, and cashew milks can contain added oils.
• Choose brands like MALK or NUT PODS for coffee creamers without added oils.
• Remember, reading labels is crucial; make the switch to products without seed oils and focus on incorporating more whole foods into your diet

Unlock Your Cellular Health Potential:  Take These Steps Toward Well-being

By making these simple changes, you can tip the balance in favor of your cellular health. Over time, this can help reduce inflammation, support your heart, and contribute to your overall well-being.

So, whether you’re a seafood lover or a fan of plant-based sources, consider adding more omega-3-rich foods to your diet. It’s a small step that can have a big impacts over time.

Sometimes making even small changes can feel overwhelming due to your personal nutrition story.  If that’s you, please reach out and I can help you untangle that overwhelm quickly so that you can begin to truly personalize your diet to meet your needs.  Book a DISCOVERY CALL HERE.

Do you have favorite products you have already swapped out that have beneficial fatty acids? Let me know what they are, I’d love to add them to my list for more resources.