Meet the Omegas. How much do you know about them?

Cardiometabolic Health in India: Why Omegas Are Your Missing Link

TL;DR:

1. Cardiometabolic diseases are rising rapidly in India, driven by high lipid levels and inflammation.

2. Imbalanced Omega-3 and Omega-6 ratios contribute to soft plaque formation and inflammation.

3. Testing and optimizing your Omega levels can be a game-changer for your heart and overall health.

India is witnessing an alarming rise in cardiometabolic diseases, with heart attacks, diabetes, and hypertension affecting younger populations more than ever before. Studies show that over 80% of Indians have abnormal lipid profiles, and a significant proportion of urban adults have subclinical atherosclerosis, where soft plaque builds up silently in their arteries. This hidden inflammation often goes unchecked until it’s too late.

So, what does this have to do with Omegas? Everything.

The balance of Omega-3 and Omega-6 fatty acids plays a critical role in reducing inflammation, lowering lipid levels, and preventing the progression of cardiovascular disease. Unfortunately, most Indian diets are heavily skewed towards Omega-6 fatty acids (found in vegetable oils and processed foods) while being critically deficient in Omega-3s (found in fatty fish, flaxseeds, and walnuts).

The Omega Family: Who’s Who?

Omega-3: The anti-inflammatory superstar. Found in fatty fish like salmon, sardines, and mackerel, as well as walnuts, flaxseeds, and algae. Omega-3s are most famous for their marine versions:

? EPA (Eicosapentaenoic Acid): Reduces inflammation, improves heart health, and boosts mood.

? DHA (Docosahexaenoic Acid): Builds your brain and sharpens your memory—your neurons love this!

? Fun Fact: Indians tend to have one of the lowest Omega-3 levels globally, with diets heavily favoring Omega-6.

Omega-6: The essential troublemaker. It’s necessary for skin, hair, and brain health, but excessive intake (from seed oils, processed foods, fried snacks) is a recipe for chronic inflammation. Did you know that the Indian diet often has an Omega-6 to Omega-3 ratio of 20:1 or worse, compared to the ideal 3:1?

Omega-9: The easy-going cousin. Found in olive oil, avocado, and nuts, this is a heart-friendly fat that’s non-essential (your body makes it). Still, dietary sources can reduce inflammation and improve insulin sensitivity.

The Cardiometabolic Connection

1. Soft Plaque and Inflammation: Chronic inflammation, fueled by an imbalance of Omega-6 and Omega-3, drives the formation of soft plaque in arteries, increasing the risk of heart attack and stroke. Omega-3s (EPA/DHA) actively reduce arterial inflammation and stabilize plaque.

2. Lipid Levels: Omega-3s are proven to lower triglycerides (by up to 25-30%) and increase HDL (cardio-protectors), while Omega-6 overload worsens LDLs.

3. Heart Health: Studies show that adequate Omega-3 intake can reduce the risk of cardiovascular disease by up to 25% and lower markers of systemic inflammation like CRP (C-Reactive Protein).

Testing Your Omega Levels

Wondering if you have the right Omega balance? Testing is your answer. Here’s how:

1. Omega-3 Index Test: Measures the percentage of EPA and DHA in your red blood cells. An optimal range is 8-12%, but most Indians score around 4% or lower. I will admit that this test is specialised, expensive and not very easy to do in India. There are some online test kits available that you can look in to, should you wish to learn more.

2. Omega-6 to Omega-3 Ratio: A blood test can analyze this ratio. Aim for 3:1, though many diets in India lean towards 15:1 or higher due to excessive Omega-6 from processed foods.

3. Dovetailing with Standard Biomarkers (my preferred way of testing):

? Cholesterol and Lipid Profile: Omega-3 intake lowers triglycerides and raises HDL.

? Inflammation Markers: Omega-3s reduce CRP and IL-6, both linked to atherosclerosis and systemic inflammation.

How to Hack Your Omegas

1. Eat Fatty Fish: Two servings a week of fish like salmon, sardines, or mackerel give you a healthy dose of EPA/DHA. Not into fish? Algae oil is a great vegetarian alternative.

2. Boost Plant-Based Omega-3: Chia seeds, flaxseeds, walnuts, and even mustard oil are rich in ALA (though keep in mind that ALA needs to convert to EPA/DHA).

3. Cut Down on Omega-6 Overload: Reduce your intake of fried snacks, processed foods, and seed oils like sunflower or soybean oil. Swap them for healthier options like cold-pressed coconut oil or ghee.

4. Supplement Wisely: If your diet isn’t cutting it, consider Omega-3 supplements like fish oil or krill oil. Look for a daily dose of 1000-2000 mg of combined EPA/DHA for optimal benefits.

My Take

Cardiometabolic disease doesn’t develop overnight, and it’s not just about high cholesterol or a sedentary lifestyle. It’s also about chronic inflammation, poor Omega balance, and silent plaque formation that often go unnoticed in routine health checks. The good news? You can take control. Add fatty fish or algae oil to your meals, swap seed oils for olive oil, and consider testing your Omega levels to personalize your strategy.

Optimizing your Omegas isn’t just a diet tweak—it’s an investment in your heart, brain, and longevity.

Would you like help with Omega-3 supplements, testing your levels, or creating a diet plan tailored to your needs? Drop a comment or DM me—I’m here to help!