Omega-6 fatty acids are essential for your brain and inflammation control, but here's the twist: too much of them — especially when they're out of balance with omega-3s — can throw your health off course. Let’s break down why getting the right balance of these fats is key for feeling your best!

The problem with excess Omega-6s

1. Promotes inflammation – While omega-6s are needed for immune function, excessive intake can lead to chronic inflammation, a key driver of diseases like arthritis, heart disease, and obesity.
2. Increases risk of heart disease – Too much omega-6 can contribute to higher levels of inflammatory markers, which may raise the risk of cardiovascular issues.
3. Disrupts Omega-6 to Omega-3 Ratio – A healthy diet should have a balance of omega-6 and omega-3 fats (about 4:1 or lower). The modern diet often has a ratio of 20:1 or higher, promoting inflammation and increasing disease risk.
4. Linked to mental health issues – High omega-6 intake has been associated with higher risks of depression, anxiety, and mood disorders due to its inflammatory effects on the brain.
5. May contribute to insulin resistance – Excess omega-6s, particularly from processed foods, have been linked to metabolic issues, including insulin resistance and obesity.

Where are Omega-6s found?

• Vegetable oils (soybean, corn, sunflower, safflower)
• Processed and fried foods
• Industrially raised meat and dairy
• Nuts and seeds (Walnuts, pumpkin seeds, sesame seeds)
• Egg yolks, meats, fish
• Chickpeas and oats

How to reduce Omega-6 intake & improve balance

• Choose healthier cooking oils – Use olive oil or avocado oil instead of other vegetable oils.
• Increase Omega-3 intake – Eat more fatty fish (salmon, sardines) and flaxseeds to improve the balance.
• Avoid processed foods – Limit chips, fast food, and packaged snacks high in omega-6-rich oils. You should know the ingredients in the food you eat on a regular basis!

While omega-6s are necessary for health, an imbalance can contribute to inflammation and disease. Prioritizing whole foods and omega-3-rich sources can help restore a healthier ratio.