Americans get too much omega-6 and not enough omega-3 fats. Here's how to strike a heart-healthy balance.

Maxine Yeung
Updated ·6 min read
A bowl of shelled walnuts on a wooden table.
Walnuts contain both omega-3 and omega-6 fatty acids. (Getty Images)

There’s a lot of talk around omega-6 fatty acids right now, with buzzwords like seed oils, inflammation, toxins and even cancer often thrown into the mix. Part of the confusion may stem from the fact that these polyunsaturated fats are found in a wide range of foods, from healthy nuts and eggs to highly processed foods like chips and french fries, along with canola oil. Some say omega-6 fatty acids promote inflammation, which over time could set the stage for health issues like heart disease, diabetes, cancer and Alzheimer’s disease. With omega-6s so prevalent in the average American diet, are they to blame for poor health or is there more to the story?

“These claims don’t hold water as the research is largely taken out of context,” explains Laura Ali, a culinary nutritionist in Pittsburgh. Omega-6 fatty acids aren’t inherently bad for you. According to an advisory committee of independent researchers for the American Heart Association (AHA), any pro-inflammatory effects of omega-6s are minimal, and the benefits of including them in your diet outweigh the concerns. The AHA also states there’s no reason to avoid seed oils — one of the most popular sources of omega-6 fats under fire lately.

The real problem: It’s the imbalance between omega-6 fats and their cousin omega-3 fats in the typical Western diet. Mackenzie Burgess, a registered dietitian and recipe developer at Cheerful Choices, tells Yahoo Life that omega-6 fats are typically found in high amounts in less healthful sources of foods that use refined oils, such as processed snacks and fried foods. These foods are often consumed in excess. According to Mount Sinai, the American diet typically has 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids.

“The issue isn’t the amount of omega-6 oil we consume,” Ali says, “it’s that many Americans consume too many fried foods and highly processed foods and don’t get enough nutrient-rich foods including fruits, vegetables, seafood, nuts and seeds.”

Striking a healthy balance of fats is key. “The right balance supports heart health and can reduce the risk of chronic disease,” says Burgess.

Despite the concerns with omega-6s, they are essential for health and work alongside omega-3s to support various bodily functions. “Both play vital roles in reducing the risk of heart disease, diabetes and some cancers,” adds Ali.

Omega-3 fats are best known for heart health and include:

  • DHA (docosahexaenoic acid), which supports brain and eye health

  • EPA (eicosapentaenoic acid), which reduces inflammation and promotes heart health

  • ALA (alpha-linolenic acid), which is a plant-based omega-3 that the body converts into DHA and EPA

Omega-6 fats play a role in nearly all functions of the body, particularly supporting brain function, skin and hair growth, metabolism, bone health and reproduction. Omega-3 and omega-6 fats have anti-inflammatory properties, and increasing your intake of these unsaturated fats is heart-friendly.

Swapping out saturated fats for omega-6s may lower LDL (bad) cholesterol and reduce the risk of heart disease. Including both omega-3 and omega-6 fats in your diet may also lower the risk of certain cancers. A study of more than 250,000 participants linked omega-6 fats to a reduced risk of brain, bladder, kidney and thyroid cancers.

However, a higher omega-6 to omega-3 ratio was tied to greater risks of rectal, colon and lung cancers. A recent UCLA study showed that men with early-stage prostate cancer who followed a diet low in omega-6 and high in omega-3 and took fish oil supplements for a year saw a significant reduction in prostate cancer cell growth.

Our bodies can’t produce omega-3 and omega-6 fats, so we need to get them from food or supplements. Here are the best sources:

Omega-3 fatty acids DHA and EPA are primarily found in fatty fish (salmon, mackerel, sea bass, sardines, anchovies). They’re also found in tuna, oysters, krill oil, cod liver oil and seaweed. Plant-based sources provide ALA and include walnuts, flaxseeds (and flaxseed oil), chia and hemp seeds, wheat germ, plant-based oils (like soybean and canola) and soy beverages. Omega-3 fats are also found in grass-fed beef, fortified eggs, yogurt and milk. It’s best to include a variety of omega-3 sources in your diet.

Just because omega-6s are often associated with heavily processed and high-saturated-fat foods doesn’t mean all sources are inherently bad for your health. They’re primarily found in plant oils (avocado, soybean, sunflower, safflower, canola, corn) and seeds, such as hemp and sunflower. Omega-6 fats are also found in nuts (like walnuts, almonds and cashews), peanut butter, eggs, tofu and whole grains (such as wheat, oats and barley).

Experts recommend limiting certain sources of omega-6 fats, such as chips, cookies, french fries, processed meats and other fried or highly processed foods.

“The easiest way to balance omega-3s and omega-6s is by adding omega-3-rich foods to your daily meals,” explains Ali. Since most Americans already get plenty of omega-6s and fall short of consuming enough omega-3s, focusing on foods rich in omega-3s and cutting back on fried and highly processed foods can help restore balance and reduce inflammation.

The National Academy of Medicine recommends that adults get 1.1 to 1.6 grams of omega-3s per day to ensure nutritional adequacy. “Aim for two servings of fatty fish (8 to 12 ounces) each week, and be sure to incorporate plant-based sources like walnuts, flaxseeds, chia seeds and flaxseed oil on a daily basis,” suggests Burgess. For omega-6s, opt for natural, minimally processed sources and limit ultraprocessed foods and fried items that may contain them.

  • Pair grilled salmon (rich in omega-3s) with a salad dressed lightly with sunflower oil (omega-6s).

  • Snack on a handful of walnuts (omega-3s and -6s) either plain or try Burgess’s savory glazed walnuts that you can easily customize with soy sauce, tamari or coconut aminos).

  • Stir 1 to 2 tablespoons of chia or flaxseeds (omega-3s) into oatmeal, smoothies or yogurt.

  • Make toast with avocado (omega-3s) on whole-grain bread (omega-6s) with a sprinkle of chia seeds (omega-3s).

  • Stir-fry veggies in sunflower oil (omega-6s) and top with chopped walnuts or almonds (omega-3s).

  • Serve egg salad (omega-6s) with flaxseed crackers (omega-3s).

  • Try a whole-grain wrap (omega-6s) filled with tuna (omega-3s), hummus (omega-6s) and veggies.

  • Enjoy chia seed pudding as breakfast or a snack (to boost omega-3s).

  • Choose oils with a better omega balance, like canola, avocado and olive oils.

For optimal health, Ali sums it up perfectly: “Boosting omega-3s, choosing healthy oils for omega-6s and cutting back on fried and saturated fats can support heart health, lower the risk of certain cancers and diabetes and even benefit brain health.”

Maxine Yeung is a dietitian and board-certified health and wellness coach.

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