Hormonal
Reducing the dietary omega-6 to omega-3 fatty acid ratio from typical Western levels (15:1) to 4:1 or lower significantly reduces total mortality and cardiovascular disease risk.
To lower your risk of heart disease and total mortality, change your cooking oils. Replace corn, soybean, or sunflower oils (high in omega-6) with olive oil and canola oil (higher in omega-3). Aim for a ratio of 4 parts omega-6 to 1 part omega-3. This involves eating more plants, nuts, and legumes while reducing processed foods high in seed oils.
In the secondary prevention of cardiovascular disease, a ratio of 4/1 was associated with a 70% decrease in total mortality.
Why this rating
Based on multiple cited intervention trials (Lyon Heart Study, GISSI, Indo-Mediterranean) showing significant mortality reductions.
Source
Omega-6/Omega-3 Essential Fatty Acid Ratio and Chronic Diseases
Artemis P. Simopoulos · Food Reviews International · 2004
DOI 10.1081/fri-120028831
More from this paper
- A lower omega-6 to omega-3 ratio (specifically 2.5:1) reduces rectal cell proliferation in patients with colorectal cancer, whereas a ratio of 4:1 with the same amount of omega-3s had no effect.Good
- A lower omega-6 to omega-3 ratio (2-3:1) suppresses inflammation in patients with rheumatoid arthritis, and a ratio of 5:1 has a beneficial effect on asthma.Good
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