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.