What’s your favorite at-home meal, Folks?

Twice a week, I really look forward to a meal of soy glazed salmon and sushi rice, with some stir fry vegetables on the side.

Delicious. And I get my 2 servings of fatty fish in – check and check!

Do you know why health professionals tell you to eat fatty fish (salmon, mackerel, sardines, herring, or tuna) twice a week?

That’s right - they contain healthy fats!

Fatty fish is especially high in omega 3 fatty acids including EPA and DHA, which have anti-inflammatory, cardiovascular, and neural benefits that can improve your long-term health.

Unfortunately, most of us do not consume enough omega 3s in our diet. And although you could take a general supplement, we have a better solution for you!

At our office, we offer advanced fatty acid testing as a part of our Executive Physical program to analyze your unique fatty acid profile. Then we develop a supplement that gives you exactly what you need. If you are interested, feel free to come by the office to take the next steps towards optimizing your health!

In the meantime, let’s learn a bit more about healthy fats, then understand ways to balance our diet and improve our fat metabolism! Contact our Anti-Aging and Regenerative Treatments clinic in Downtown Chicago IL today to learn more.

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CONCEPT: HEALTHY FATS IN DOWNTOWN CHICAGO IL

Healthy fats are essential nutrients that provide energy, support cell function, and help your body absorb vital vitamins like A, D, E, and K. They include omega-3 and omega-6 fatty acids, which play crucial roles in brain health, heart health, and inflammation regulation.
Key omega-3 fats, such as EPA and DHA, are particularly important for reducing inflammation and supporting brain and eye health. While omega-6 fats are also essential, maintaining a proper balance between omega-3 and omega-6 is vital for overall health.

Benefits of Adequate Healthy Fats:

• Supports brain and cognitive function.
• Promotes heart health by reducing triglycerides and inflammation.
• Enhances joint health and reduces symptoms of arthritis.
• Improves skin elasticity and hydration.
• Balances hormones for better overall well-being.
• Boosts energy and supports metabolic function.

Next, we’ll dive into practical tips for balancing and optimizing healthy fats in your diet to help you feel your best!

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ACTION 1: BALANCE YOUR OMEGAS

While both omega-3 and omega-6 fatty acids are essential, the typical modern diet tends to include too many omega-6s (found in processed foods and vegetable oils) and not enough omega-3s. An imbalance can contribute to inflammation and increase the risk of chronic diseases. The goal is to reduce omega-6 intake while increasing omega-3 consumption.

Tips to Balance Omega-3 and Omega-6 Intake

• Swap Vegetable Oils: Replace corn, soybean, and sunflower oils with olive oil or avocado oil.
• Limit Processed Foods: Cut back on packaged snacks, baked goods, and fried foods high in omega-6 fats.
• Choose Grass-Fed and Pasture-Raised Options: Grass-fed meats and pasture-raised eggs tend to have a better omega-3 to omega-6 ratio.
• Eat More Omega-3-Rich Foods: Add fatty fish, chia seeds, flaxseeds, walnuts, and algae-based options to your meals.
• Cook at Home: Preparing meals yourself helps you avoid hidden omega-6 fats in restaurant and takeout foods.

With our advanced fatty acid profiling, we can determine your specific omega-3 to omega-6 balance and give you a supplement to provide exactly what your body needs. Give us a call and we’ll see if this option is right for you!

Next up, let’s see how movement affects our healthy fat levels (hint – movement helps too!).

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ACTION 2: REGULAR PHYSICAL ACTIVITY

Exercise is one of the most effective ways to raise HDL, or "good" cholesterol, because it boosts your body's ability to transport cholesterol to the liver for removal. Regular physical activity improves your overall lipid profile, reduces inflammation, and enhances heart health. Both aerobic and resistance training have been shown to positively impact HDL levels.

Exercises to Promote Higher HDL:

• Brisk Walking or Jogging: Aim for 30–60 minutes most days of the week.
• Cycling: Great for cardiovascular health and easy on the joints.
  Swimming: A full-body workout that’s excellent for improving heart health.
• High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest periods can raise HDL efficiently.
• Resistance Training: Use weights, resistance bands, or bodyweight exercises like squats and push-ups 2–3 times a week.
• Group Fitness Classes: Join classes like Zumba, spin, or kickboxing to stay motivated.
• Outdoor Activities: Hiking, kayaking, or playing sports provide exercise and stress relief.

The key is consistency! Get moving today to boost your HDL and improve your heart health. Even small steps count—commit to making movement a regular part of your routine!