Balance omega-6 acids with omega-3s

Q: I'm confused after reading an article about omega-6 fatty acids being bad for you. If soybean oil is high in omega-6s, are soybean oil and other soybean products bad for you? — Anonymous

A: First, let's clear up some reputations: Soybeans are good. So are omega-6s. Like the fatty acids with the better rep (omega-3s), they're "essential," meaning your body needs them but can't make them itself. So you have to get them from what you eat.

The problem is that your body needs these two essential fatty acids in a certain ratio for brain health, normal growth and development, but the Western diet doesn't deliver that ratio — it's too heavily tipped toward 6s. We should be consuming just two to four times more omega-6s than omega-3s, but we probably get 14 to 25 times more, often through vegetable oils (including soybean oil), and especially in processed and junk foods.

The trouble: The components of those oils break down into arachadonic acid, which is more inflammatory than Howard Stern. Too much AA can lead to high blood pressure, allergies, narrowed arteries and blood clots, which is why it is linked to heart disease, asthma, cancer and arthritis. The Mediterranean diet, with its focus on fish, whole grains, fruits, vegetables and olive or canola oil (both are rich in omega-3s), keeps omega-3s and 6s in a healthy balance. So as long as you're getting plenty of omega-3 fats, bring on the tofu, edamame and soy burgers!

Q: How can I bring down my blood pressure other than by dieting? I am 57 and try to eat properly, but I know I am missing other areas. I weigh 145 pounds, I'm female, and I was just diagnosed with arthritis. —Mary Lou, via e-mail

A: You can kill two birds with one lifestyle change by exercising every day. Regular aerobic exercise — the kind that raises your heart rate, done for 20 to 30 minutes most days of the week — can kick blood pressure down six to seven points (3.84 mm hG for the top number and 2.58 for the bottom) in people who were previously couch potatoes. Daily exercise (yes, every day) also can help keep your joints flexible and fight pain and stiffness.