Fish is one of the healthiest meats on the planet but, unfortunately, almost all fish are contaminated with mercury, making them unsafe to eat. As most readers of this newsletter know, I have been advising against eating fish from any water source for some time because of their dangerously high levels of mercury and other toxins.

However, I have done some research and have finally found a safe and delicious source for wild red salmon--one of the most nutritious foods on earth. I had the salmon, which are harvested in Alaskan waters, tested through an independent lab and it was found to be free of mercury and other toxins. I also tasted it in a variety of recipes, and now I can now confidently and enthusiastically recommend the Vital Choice brand of wild red salmon to you!

Among the salmon’s outstanding nutritional benefits are high levels of omega-3 with DHA and EPA. These two fatty acids are pivotal in preventing heart disease, cancer, and many other diseases. The human brain is also highly dependent on DHA--low DHA levels have been linked to depression, schizophrenia, memory loss, and a higher risk of developing Alzheimer's.

Another option for obtaining omega-3 is fish oil and cod liver oil, as, unlike other sources such as walnuts or flax seeds, it is also high in DHA and EPA.

When choosing your fish oil or cod liver oil, it is important to remember that not all brands are the same. In my research--and in my clinical experience with my patients--I have found that 1) the liquid form is superior to capsules; 2) that certain brands definitely seem inferior to others; 3) that the Carlson's brand of fish oil/cod liver oil is of an exceptional quality and purity. It is likely not the only brand in the world of such high quality, but up to this point it is the only one of such quality that I can recommend, so I now offer the Carlson's fish oil and cod liver oil on Mercola.com; you can also check your local health food store to see if they carry it.

So what is the difference between fish oil and cod liver oil? In short, fish oil should be consumed in warm weather months and warm climates, while cod liver oil should be consumed in cool weather months and cool climates. Cod liver oil is high in vitamin D (and vitamin A); those in cool weather climates do not generally get enough vitamin D. However, in warm weather, their vitamin D is usually sufficient, as sunshine is one of the primary methods of obtaining this vitamin; if you consume too much vitamin D in these warm weather months, you do risk overdosing.

A reasonable dose for both fish oil and cod liver oil is one teaspoon for every 50 pounds of body weight daily.

Generally, our diets contain not only far too little omega-3, but far too many omega-6 fats. Experts looking at the dietary ratio of omega-6 to omega-3 fatty acids suggest that in early human history the ratio was about 1:1. Currently most Americans eat a dietary ratio that falls between 20:1 and 50:1. The optimal ratio is most likely closer to the original ratio of 1:1. For most of us this means not only increasing our omega-3 intake through fish oil, but also greatly reducing the omega-6 fatty acids we consume.

Please recognize that we get ALL the omega-6 (and omega-9) fat we need from food. We do NOT need to take any supplements for these fats. Many of the omega fat supplements you see in health food stores will only serve to worsen your health, not improve it, as they contain omega-6 fats that will only worsen your omega-6 to omega-3 ratio.

I strongly recommend avoiding sunflower, corn, soy, safflower, and canola oil, and products that contain these oils. This also means no hydrogenated or partially hydrogenated fats, no margarine, no vegetable oil and no shortening. These oils are full of omega-6 fats and will only worsen your omega-6 to omega-3 ratio.

Acceptable oils include high-quality extra virgin olive oil, coconut oil, avocados and organic butter ... or better yet, grass-fed organic butter.

Another way to improve your omega 6:3 ratio is to change the type of meat you are eating. Since I can't recommend fish due to their high levels of mercury and other toxins these days, the best meats are those raised primarily or entirely on grass diets. Nearly all cattle found in grocery stores and restaurants are grain-fed before slaughter, so if you eat this type of beef, it will typically worsen you omega 6:omega 3 ratio. Though it may sound unusual to some, two of the best meats on the planet--in terms of nutrition value and their incredible taste--are bison and ostrich. You can now get bison meat and exclusive omega-3-rich ostrich meat, on my site, both of which are free-ranged, fed primarily grass/alfalfa diets, and contain no antibiotics or steroids. Whether from my site or elsewhere, I urge you to try bison and ostrich.

You can also consume a more "gamey" meat like venison, or try grass-fed beef, which I also highly recommend on Mercola.com. The grass-fed beef I recommend is even higher in omega-3 than fish, with a 6:3 ratio of 0.16 to 1 (this information is from a study done at Iowa State University in August 2001). It is still hard to find in grocery stores, however, and unlike bison and ostrich--which both taste like prime beef--some find the taste of grass-fed beef too lean.

On a side-note, you should be cautious of stores advertising grass-fed beef that really isn't true grass-fed. ALL cattle are grass-fed to some small extent, but the key is what they are fed the months prior to being processed. Most all cattle are shipped to giant feed lots and fed corn to fatten them up. Your best bet is to call the person who actually grew the beef, NOT the store manager, to find out the truth. Another effective way to determine if the meat is really from a grass-fed animal is to purchase the ground beef and slowly cook it until it's done, then drain and collect all the fat. Grass-fed beef will contain a relatively small amount of such fat compared to traditionally prepared ground beef (which is why some find the taste of grass-fed too lean!).

In summary:

1) Most Americans, young and old, are highly deficient in omega-3, and one of the best things you can do for yourself and your children is routinely consume fish oil in warm months and cod liver oil in cool months, as they are high in the best kind of omega-3.

2) You should cut out or reduce the oils and foods high in omega-6 fats, as Americans get far too much of them. This includes corn, sunflower, soy, canola and safflower oil, margarine, vegetable oil and shortening.

3) You should eat healthy meats, as store-bought beef and other common meats can worsen your omega-6 to omega-3 ratio. Bison and ostrich are two great-tasting and very healthy choices, and game animals or beef that is truly grass-fed are other good options.

Related Articles:

Increase Intake of Omega-3 Fats in Fish Oil to Protect Against Disease

Defeating Depression: as Easy as Omega-3

Dietary Fats and the Cause of Heart Disease

High Levels of Toxic Mercury Found in Fish-Eaters

Fish Oil Can Lower Your Bad Cholesterol