Omega 3 should be in balance with omega 6. Omega 6 is found in higher quantities in most vegetable oils such as corn, soy, safflower, sunflower and sesame. Therefore, if one is consuming a lot of omega 6 oils, one needs even more omega 3 to balance them out. Vegans and vegetarians may have low omega 3 intakes and blood levels; this may be of special concern in older vegans.
- Eat mainly fresh whole plant foods, and make sure whole plant foods are a major source of your fat intake. Avocadoes and coconut are good sources.
- Avoid fried foods and processed foods rich in trans fats and omega 6 fatty acids.
- Avoid foods rich in saturated fats and cholesterol (animal fats).
- Although there is not enough data on this, Dr Joel Furhman has noticed clinical improvements in health by taking DHA. In case LDL levels are consistently high, you may want to try taking DHA supplements and see if there is an improvement in health. Excess DHA can be dangerous.
Recommendations for DHA supplementations are as follows:
- Under 60 years old: 200 – 300 mg every 2-3 days
- 60+ years old: 200 – 300 mg per day
