When it comes to fats, it can feel like a battlefield of good vs. bad. We hear terms like MUFA, PUFA, Omega-3, and Omega-6 tossed around, but what do they actually mean? Some fats are absolute health heroes, while others can stir up trouble. Let’s break it all down and find out how to keep your omega balance in check for optimal health.
Meet the Omega Family
Omega-3s
These are the rock stars of the fat world, helping you to not only survive but thrive. They’re essential, meaning your body can’t produce them on its own. Foods rich in Omega-3s include wild salmon, sardines, walnuts, and chia seeds. Omega-3s are known for their anti-inflammatory powers, brain health benefits, and metabolism-boosting properties.
Omega-6s
These are essential fats, but consuming too much can fuel inflammation—especially from ultra-processed foods and The Hateful 8 seed oils.
Omega-9s
These fats can be produced by your body and are found in foods like extra virgin olive oil, avocados, and nuts. Omega-9s help reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
The Good, The Bad, and The Balance
The standard American diet is overloaded with Omega-6s, leading to chronic inflammation. According to Dr. Mark Hyman, “Inflammation is at the root of most chronic diseases, and one of the biggest culprits is the imbalance between Omega-6 and Omega-3 fatty acids.”
The Best Way to Get Healthy Omega-3s
- Eat more fatty fish like salmon, mackerel, and sardines.
- Include plant-based sources like flaxseeds, chia seeds, and walnuts.
- Use extra virgin olive oil (EVOO) daily.
Actionable Tips for a Balanced Omega Intake
- Cut back on ultra-processed foods high in seed oils.
- Eat fatty fish 2-3 times per week or take a high-quality Omega-3 supplement.
- Use EVOO as your primary cooking oil.
- Snack on walnuts, chia seeds, and flaxseeds.
- Read food labels to avoid hidden seed oils.
A Delicious Omega-3 Recipe
Mediterranean Salmon Bowl
- 1 filet of wild-caught salmon
- 1 cup cooked quinoa
- Handful of arugula or spinach
- 1/4 avocado, sliced
- Drizzle of Kosterina EVOO
- Squeeze of fresh lemon juice
- Sprinkle of chia seeds
Cook the salmon, layer it over quinoa and greens, and top with avocado, chia seeds, EVOO, and lemon juice. Enjoy!
The Bottom Line
Your body needs fats to thrive, but not all fats are created equal. By reducing Omega-6s, prioritizing Omega-3s, and embracing healthy fats like EVOO, you’ll be on your way to better health.
Peace, Love, & EVOO,
Katina and The Kosterina Team
