Personal actions balance food energy and omega-3 and omega-6 fats.
EAT more omega-3 fats – Vegetables like spinach, broccoli, green beans, squash and cauliflower have more omega-3 than omega-6, and most seafoods have much more. Scan the EAT3 list to find foods with positive omega 3-6 balance scores. Include more of these foods in daily meals. Andy Sharpless advises “Eat wild seafood; not too many of the big fish; mostly local.”
Eat less omega-6 fats – Plant oils (corn, soybean, cottonseed, etc.) often added to salads and processed foods have more omega-6 fats than needed. Average American adults already carry about three million milligrams of omega-6 fat in their body fat. Scan the NIX6 list to learn of foods with large negative omega 3-6 balance scores. Replace these foods by functional foods with less negative scores. Michael Pollan advises, “Eat (real) food; not too much; mostly plants.”
Eat fewer calories per meal – Modern sedentary lifestyles tend to burn only 200 Cals per three hours: sleeping; eating; driving a car; using computer or internet; reading; watching television. If you eat a 1,200 Calorie meal, what do you think your liver will do with the extra 1,000 calories during the next three hours?
Exercise some every day – walk 3 miles in 1 hour = 280Cals; What will you do that burns more calories today?
Avoid smoking cigarettes
Measure the proportions of omega-6 in your tissue HUFA – A finger-tip blood-spot test is a simple way to make a quick health risk assessment. American men with the lowest quintile of omega-6 in HUFA had about half the incidence of heart attacks as men in the four higher quintiles. Foods with positive omega 3-6 balance scores will lower the %n-6 in HUFA in your body. Remember to NIX the 6 while you EAT the 3.
updated January, 2016