Based on our evolutionary history, the ideal ratio of omega-6 to omega-3 in the diet is 1:1. Our ancestors evolved over millions of years eating that way. However, our modern diet has skewed the ratio significantly.
A hundred years ago, the average American ate less than one pound of vegetable oil per year. Today, the average American eats more than 75 pounds of these polyunsaturated omega-6 fats each year. So, instead of the ideal 1:1 ratio, most people consume anywhere from 20 to 50 times more omega-6 than omega-3 fatty acids!
This is a prescription for cancer, heart disease, diabetes, obesity, cataracts, infertility, skin wrinkles, and much more. The twofold solution is very simple:
First, reduce - as much as possible - the omega-6 fatty acids in your diet.
Strictly limit vegetable and seed oils - corn oil, soy, canola, safflower, and sunflower oils. You should also avoid fried and processed foods. Potato chips, baked goods, salad dressings, margarine, shortening, etc. all contain vegetable oils and high levels of omega-6 fats.
Replace any vegetable oils you currently use with extra virgin olive oil, organic grass-fed butter, and organic unrefined coconut oil.
Conventionally raised meats are also much higher in omega-6 fatty acids than meat from animals raised on their natural diet. Cattle raised on corn, for example, have a much, much higher ratio of omega-6 fatty acids in their meat than cattle raised on a natural diet of grass. Grass-fed beef is generally very rich in beneficial omega-3s. Buy organic, naturally raised meats whenever possible. (U.S. Wellness Meats is a multi-family run business that takes great care of their customers.)
Second, boost your intake of omega-3 fatty acids.
Omega-3 fatty acids are found in very few foods, which is why most of the population is deficient. This is a shame, because omega-3s are one of the most beneficial nutrients in the human diet. Hundreds of published studies show that optimal omega-3 levels can greatly improve your overall health, optimize your weight, increase your energy, and help you retain mental function as you age. Omega-3s also reduce your risk of heart disease, diabetes, cancer, and depression. And they can be used to treat rheumatoid arthritis, allergies, hyperactivity, diabetes, digestive disorders, and a host of other conditions.
While you can get omega-3s from flaxseeds and walnuts, these plant sources contain only the fatty acid ALA. The best omega-3 fats are those found in fish - DHA and EPA. Your brain is highly dependent on DHA. Low DHA levels have been linked to depression, memory loss, and a higher risk of developing Alzheimer's. Wild Alaskan salmon (not farm-raised) is one of the best food sources of these fats. But your best bet is to take a fish oil (not cod liver oil) supplement.