Why Balancing Omega-3 and Omega-6 Is Crucial for Your Health
Most people know that fats are essential for overall health, but did you know that the balance between Omega-3 and Omega-6 fatty acids plays an essential role in inflammation, heart health and even brain function? A study published in the International Journal of Cancer found that higher levels of Omega-3 and Omega-6 fatty acids are associated with a reduced risk of 14 different cancers, including colon, stomach, and lung cancers.
It’s time that we become aware of this and start to balancing our Omega-3 and Omega-6 fatty acids. Unfortunately, modern diets filled with ultra-processed foods have dramatically shifted the good ratio between these fatty acids and this is affecting our well-being in a negative way.
The Omega-6 to Omega-3 Imbalance: A Modern Problem
Historically, humans have consumed Omega-3 and Omega-6 fatty acids in a 1:1 to 4:1 ratio, which maintains a healthy inflammatory response and proper cell function. However, today’s Western diet has drastically altered this balance and the average ratio is now 16:1 in favor of Omega 6 according to scientific studies on the subject. This imbalance is linked to chronic inflammation, which is a driver of diseases like heart disease, type 2 diabetes, and autoimmune disorders.
Why Does This Imbalance Happen?
The modern diet is packed with processed foods, vegetable oils and grain-fed meats, all of which are high in Omega-6 fatty acids. While Omega-6 is still essential for health, too much of it without enough Omega-3 creates an inflammatory environment in the body.
Below you can see common sources of excess Omega-6 that you should limit or eliminate from your diet:
– Vegetable oils (soybean, corn, sunflower, and canola oil)
– Processed foods and fast food
– Grain-fed meats
– Conventional snacks (chips, crackers etc.)
The Power of Omega-3s: Your Anti-Inflammatory Ally
Omega-3 fatty acids are known for their anti-inflammatory benefits and play an important role when it comes to brain function, heart health and joint support. Unlike Omega-6s, which promote inflammation when consumed in excess, Omega-3s help reduce inflammation and support long-term health.
Best sources of Omega-3 that you should try eating more of:
– Fatty fish (salmon, sardines, mackerel)
– Chia seeds & flaxseeds
– Walnuts
– High-quality fish oil (or algae-based supplements for plant-based options)
Supplements can be a great addition, but nothing beats getting nutrients from real, whole foods. Think of supplements as a backup plan if your diet doesn’t include enough Omega-3s.
How to Improve Your Omega-6 to Omega-3 Ratio
Bringing your Omega-6 to Omega-3 ratio back into balance doesn’t have to be complicated. Here are my best tips to help you balance your Omega-3 and Omega-6 intake:
Reduce Omega-6 Overload – Cut back on processed foods and vegetable oils.
Prioritize Omega-3 Rich Foods – Incorporate more fatty fish, flaxseeds and walnuts into your diet.
Choose Grass-Fed & Wild-Caught Options – Grass-fed meats and wild-caught fish have better Omega ratios than grain-fed meats.
Supplement if Needed – If you struggle to get enough Omega-3s through food, consider high-quality fish oil or algae-based supplements.
Final Thoughts
Balancing your Omega-3 and Omega-6 intake is a simple but powerful way to support inflammation control, heart health and overall longevity. The first step is to create awareness about it. The modern diet is stacked against us but small adjustments can help bring your body back into balance. Check out our diet section to find nutrition tips and get inspired for a healthy way of eating.
