Tuna Salad Delight

As Americans, our diets tend to be high in processed foods which contain a lot of Omega 6 Fatty Acids (FA's). Omega 6's are pro inflammatory unsaturated fats which are found in vegetable oils, nuts and seeds. Consuming larger quantities of these fats cause low grade inflammation. Over the years that low grade inflammation leads to Cardiovascular Disease and affects Inflammatory Responses, as well as, interfering with the function of the Omega 3 FA's.

As part of a healthy diet, the recommended serving of fish per week is 6 oz. Cold water fish are high in Omega 3 FA's, which reduce inflammation in the body. These type of fish contain direct sources of EPA and DHA (2 types of Omega 3 FA's). The reason it is so important to have a balanced ratio of Omega 3 to Omega 6 FA's is to maintain healthy levels of inflammation within the body.

Don't be alarmed! By simply balancing out your Omega 3 and 6 FA's you can prevent the accumulation of inflammation. The recommended ratio of Omega 6 to Omega 3 is about 2-5:1. Again, that is a ratio of 2-5 Omega 6 to 1 Omega 3. To put this into perspective, the typical American diet has a ratio of about 16-20:1.


Add each ingredient to your liking. Don't be afraid to get creative with your meals!   
  Salad                                                 Tuna                                              Dressing

    Mixed greens (3 cups)                   1 can Albacore tuna in water               Raspberries (2 muddled)

Assorted dried fruit (1/4 cup)                  3/4 tablespoon mayo                        Cashews (2 muddled)

            Cucumbers                                 Pinch of salt & pepper                       Extra Virgin Olive Oil

          Tomatoes                                                                                                  Balsamic Vinegar

                 Onions                                                                                           1 lemon wedge (squeezed)

         Avocado (1/2 small)
        Feta cheese crumbles

Enjoy!