Essential Fatty Acids (EFA) are pivotal for the normal growth and development of our body. However, the fact is that makes them crucial is that the human body does not manufacture them. Thus, the only way to acquire them is through Health Total diet.
The Essential Fatty Acids
Two major classifications of EFA include Omega-6 and Omega-3. The ideal ratio between the two categories is 4:1. The general Indian diet has Omega-6 in abundance (without the addition of oil in the cooking process). The invisible fat present in cereals, grains, vegetables and dals ensures around 10-15 grams per day of Omega-6 fatty acids. Foods that are rich in Omega-3 include fish, walnuts, soybeans, almonds, leafy vegetables and flaxseeds.
The bad news is that a majority of us do not eat as much of these as they should be eating, therefore this makes our body Omega-3 deficient. Further, we add approximately 35 grams of vegetable oil to our food while cooking. These vegetable oils can further disrupt the balance between Omega-6 and Omega-3 essential fatty acids.
Moreover, a low HDL level tends to pose a bigger threat to the heart than high cholesterol levels. The only way we could boost our HDL levels is by exercising and consuming more Omega-3 rich food. Moreover, switching over to oils extracted oils extracted from olives, groundnuts, flaxseeds, canola mustard, and reducing the consumption of oils rich in PUFA would be helpful.