Dietary guidelines : fats (which ones are the best to eat)

The ratio of omega-6 to omega-3.

Historically humans had a diet with a ratio of 1:1.  Historically the diet was rich in game, animals, seafood and plants.Today the western diet has a ratio of between 20:1 and 30:1.    Today the diet contains a lot more omega-6 than omega-3.

Both omega-6 and omega-3 fatty acids react with the same enzymes. Omega-6 leads to inflammatory agents being produced. The amount and ratio of omega-6 and omega-3 influences what hormones are produced.

Research has found a correlation between a diet high in omega-6 and disease.

Many nuts, grains and whole foods are high in omega-6 but have other health benefits and should be eaten.

Most plants contain a type of Omega-3 called ALA. Humans are inefficient converters of ALA into the active forms, EPA and DHA.  For this reason, animal sources of Omega-3 from fish and grass-fed animals are also needed.

Sources of omega-3

Flaxseed, Hempseed, Chia seeds, Fish, Mussels, Oysters

Meat. Mutton, game and grass fed cattle more omega-3 than cattle from fed lots.

Eggs. Hens fed on greens and insects produce more omega-3 than hens fed on grains, cereals and corn.

Strawberry, Kiwifruit, Broccoli, Butternuts, Walnuts, Pecans, Hazel nuts, Dairy products.

Sources of omega-6

Poultry, eggs, nuts, grains, pumpkin seeds and vegetable or plant based oils.

What fat and oil should I eat?

High in omega-6 sunflower oil, corn oil, soybean oil, cotton seed oil.

Low in omega-6 butter, coconut oil, lard, palm oil, olive oil.

Saturated fat is low in canola oil, safflower oil, sunflower oil, corn oil, olive oil, soybean oil.

Saturated fat is high in coconut oil, butter, palm oil, lard, cottonseed oil.

Omega-3 fats are good. Omega-6 fats are bad. Omaega-6 fats are probably worse for you than saturated fats. There is much stronger evidence linking refined carbohydrates to heart disease and diabetes than saturated fats and cholesterol.

I want a diet high in vegetables, fruits, whole grains, legumes, nuts, moderate amount of fish and low in processed fast foods.

I want to avoid oils high in omega-6.  Sunflower oil, corn oil, soybean oil, cotton seed oil.  When you buy fried food you do not know what oil it was cooked in. The solution is to avoid bought, fried, processed food where possible.

The oils I want to eat are:

Extra virgin olive oil.

Ghee.

Avocado oil

Macadamia oil

Coconut oil