Olive oil is like the Switzerland of Fats, because it’s impact on omega-3s is more or less neutral. When you use olive oil as the primary fat in your diet, it helps to displace omega-6 fats. Olvie oil is a well-established staple in the Mediterranean diet and a favorite among chefs for culinary purposes. It has been promoted for years as healthful oil because it is low in artery-clogging saturated fats.
Most omega-6 fats come from salad dressings, cooking oils, margarines, spreads, and grains. Here is a list of common oils and their ratio of omega-6 to omega-3 fatty acids. Remember we are trying to achieve a ratio of as close to 1:1 as possible.
OILS: RATIO:
Grapeseed 947:1
Cottonseed 234:1
Sunflower 180:1
Safflower 77:1
Corn 46:1
Soybean 8:1
Vegetable 8:1
Olive oil 3:1 or better
It is important to remember that this ratio is not the only factor in choosing a healthy fat. Some oils are obesity/cholesterol inducing, and soybean oil is also linked to raised estrogen (cancer, obesity inducing). For healthy oils, stick to olive oil, coconut oil, or a small amount of butter from a grass-fed cow.
Also, as an into to a future topic:
• Beef, grain-fed, conventional
17.2:1 or worse
• Beef, grass-fed, grass-finished
2.7:1 or better (and naturally antibiotic free!)
