How can I gain the optimal ratio of essential fatty acids?

The following steps will help you gain the optimal ratio of essential fatty acids for healthy cell membranes and balanced and efficient production of prostaglandins:

• Be aware of the fat content of food. Limit the total intake of dietary fat to no more than 30 percent of the calories consumed. That's 400 to 600 calories a day from fat, based on a standard 2,000-calorie-a-day diet. Reduce the amount of saturated fats and total fat in the diet. In general, animal products are high in fat, while most plant food is very low in fat. However, while most nuts and seeds are relatively high in fat, the calories they supply come mostly from monounsaturated fats.
• Reduce the intake of meat and dairy products, while increasing the intake of fish. Particularly beneficial are cold-water fish such as wild salmon, mackerel, herring, and halibut because of their high level of omega-3 fats.
• Cook with canola, coconut, macadamia nut, or olive oil.
• Eliminate margarine and other food containing trans-fatty acids and partially hydrogenated oils. These 'unnatural' forms of fatty acids interfere with the body's ability to utilize important essential fatty acids.
• Take a high-quality fish oil supplement providing 600 to 1,200 milligrams of omega-3 fatty acids. Vegetarians may take 1 tablespoon of flaxseed oil daily.

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