Omega-3 and Omega-6

Most of us are aware that what we eat affects our health. But the results of a new study illustrates that fact vividly: Almost half of deaths in one year caused by heart disease, stroke and type 2 diabetes in a large group of Americans were linked with a poor diet. The largest number of heart disease deaths was associated with high intake of processed meats and sugar-sweetened beverages and low intake of nuts. High stroke risk was associated with a diet low in fruits and vegetables and high in salt. Most of my family have had arthritis and fatal high blood pressure. So I became a vegetarian by about age 30, and have recently avoided sugar. And at age 80 have stayed fairly healthy. But a recent bout of arthritis motivated me to re-examine eating habits. The rediscovery of the balance of omega fatty acids solved the mystery. Most of us in America get way too many omega-6 fats in our diets and not enough omega-3 fatty acids. Remember, omega-3 fats help reduce inflammation, whereas too many omega-6 fats cause inflammation. Omega-3 fatty acids come in three varieties: ALA (Alpha-Linolenic Acid) - found primarily in dark green leafy vegetables, flax seeds, hemp seeds, walnuts, and a variety of vegetable oils. Dark green vegetables, freshly ground flax seeds, and raw walnuts are the healthiest sources of ALA. During warm weather months I generally have access to enough high omega-3 foods including lots of avocados, flax seeds, chia seeds, fish, walnuts, tofu, brussels sprouts, canola oil, beans. But this winter has been wetter and colder than normal. And the pandemic brought on less diversity or exercise and a desire for more calories. As a matter of convenience I began substituting cabbage for Kale and other dark green vegetables in my breakfast smoothies. And I was eating too much peanut butter and dry roasted peanuts. Peanuts are convenient but high in omega-6 fats and low on omega-3 fats, so they can cause an imbalanced ratio. I ran out of avos, ate too many corn chips . I was gaining weight, and suddenly had a painfully arthritic knee. But correcting the diet quickly began to heal the problems.