Omega Fats Cheat Sheet printable pdf download

Omega Fats Cheat Sheet

Getting enough omega-3 fats is extremely important.

However, some will overlook the importance of the omega-6:omega-3 ratio. To achieve the full benefit of

omega-3’s one needs to moderate their omega-6 fat intake. If you are taking in one unit of omega-3 fat for

every 25 units of omega-6 fat, chances of omega-3’s acting as the predominate fat are decreased.

Typical Western diets provide ratios between 10:1 and 30:1 (omega-6:omega-3) –obviously skewed toward

omega-6 fat intake.

One of the most important things to do when trying to balance fat intake is eat more vegetables and fruits.

While they contain only small amounts of fat, the omega ratios are optimal.

We have 3 lists below. They highlight the omega-6:omega-3 ratio of many foods. The optimal ratio of omega-

6:omega-3 is likely between 4:1 and 1:1.

Best choices – these foods will improve omega fat ratio –Less than 5:1 (omega-6:omega-3) ratio

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Flaxseeds

Flaxseed oil

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Chia seeds (Salba)

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Canola oil

Walnuts

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Walnut oil

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Borage oil

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Kidney beans

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White beans

Kelp

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Lima beans

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Perilla seed oil

Camelina seed oil

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Kiwifruit seed oil

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Lingonberry seed oil (cranberry seed oil)

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Seaweed

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Green leafy vegetables

Many fruits

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Omega Fats Cheat Sheet