Think you know all about ‘heart healthy’ foods? It’s time to get your fats straight

Think you know all about ‘heart healthy’ foods?  It’s time to get your fats straight

The health benefits of omega-3 fatty acids, found in oily fish, chia seeds, flaxseeds and walnuts, have been widely documented, in particular in relation to brain health. You may be less familiar with omega-6, another essential dietary fat found mainly in cooking oils, especially soybean, sunflower and corn oils.

Scientists have found that a diet high in omega-6 but low in omega-3 increases inflammation, a risk factor for chronic disease, whilst a diet that includes balanced amounts of each reduces inflammation. There is actually no scientifically proven ideal ratio but the Western diet is typically 16:1 and it’s thought we should be aiming for 4:1 or lower. In a nutshell, the advice is to reduce omega-6 and increase omega-3.

This poke bowl recipe does a good job of balancing out the omega-6, in the soy, by including oily fish which is high in omega-3.

Place some pre-cooked whole grain rice in a bowl (you can use a shop-bought pouch for speed), top with a cooked salmon fillet, add some grated carrots, chopped cucumber, sliced ​​avocado and podded edamame beans. Make a dressing with 2 tbsp soy sauce, juice of ½ a lime, 1 tsp of finely grated fresh ginger and drizzle it over the bowl. Top with finely sliced ​​spring onions.

3. Get your oats

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