While Americans are cutting back on fat, American diets are still overloaded with omega-6 fats and deficient in omega-3 fats.  The current ratio of omega-6s to omega-3s in the America diet is about 15:1.  An ideal ratio would be 4:1.

Omega-6 fats are found in vegetable oils such as corn, safflower, sunflower and soybean oil. They are often used in processed snacks, baked products and commercial salad dressings. 

Omega-3 fats are found mostly in fatty fish like salmon, sardines, trout, and herring.  Smaller amounts are found in canola oil, flaxseed, green leafy vegetables and walnuts. Omega-3 fats have displayed a range of anti-cancer activities in the laboratory and have been repeatedly associated with lower cancer risk in population studies.

Cold-water fish are the best dietary source of omega-3 fatty acids, but recent concerns about toxins in some fish have confused many people who are looking to get more omega-3s into their diet.

For healthy omega-3 fats, the American Institute for Cancer Research recommends:

• Make sure to eat a variety of fish, but limit consumption of farmed salmon. Look for wild salmon (Alaskan), which is usually available frozen or canned.
• To reduce PCBs, remove skin and visible fat from fish. Bake, broil or grill fish instead of frying.
• Add plant foods that contain omega-3s to your diet. These include flaxseed and flaxseed oil, canola oil, walnuts, soybeans, wheat germ, green leafy vegetables such as spinach, kale, leeks and broccoli.

Omega-6 fats do have a place in a healthy diet, but not at a ratio of 15:1.  Americans need more omega-3s in their diet for the added health benefits.

Source:  American Institute for Cancer Research, www.aicr.org.