How to Eat More Omega-3 and Less Omega-6 for Better Health

December 21, 2025 •

4 min read

The typical Western diet can have an omega-6 to omega-3 ratio as high as 16:1, a significant imbalance that may drive chronic inflammation. Adopting simple dietary strategies to eat more omega-3 and less omega-6 can help restore a healthier balance and mitigate the associated health risks.

Quick Summary

This guide details practical dietary changes to optimize your essential fatty acid intake. It covers which foods are rich in omega-3s, which are high in omega-6s, and offers actionable tips for balancing your ratio. Practical examples of meal swaps and cooking adjustments are provided.

Key Points

Reduce Processed Oils: Significantly cut back on refined vegetable oils like soybean, corn, and sunflower oils found in processed foods and most restaurant meals to lower omega-6 intake.
Prioritize Fatty Fish: Eat fatty fish such as salmon, mackerel, and sardines at least twice a week to get a direct source of the beneficial EPA and DHA omega-3s.
Add Omega-3 Rich Plants: Incorporate plant sources of omega-3 (ALA) like flaxseeds, chia seeds, and walnuts into your daily diet.
Choose Better Cooking Fats: Use extra virgin olive oil, coconut oil, or grass-fed butter for cooking instead of high omega-6 vegetable oils.
Mind Your Meat and Dairy: Opt for meat, dairy, and eggs from grass-fed animals, which have a better omega-3 to omega-6 ratio than conventionally raised products.
Consider Supplements Carefully: If dietary intake is insufficient, omega-3 supplements like fish oil or algae oil can help, but always consult a doctor first.
Become a Label Reader: Scrutinize ingredient lists on packaged foods to identify and avoid hidden sources of high omega-6 oils.

Understanding the Omega-3 and Omega-6 Imbalance

Omega-3 and omega-6 are polyunsaturated fatty acids (PUFAs) that are essential for human health, meaning the body cannot produce them and must obtain them from food. However, the modern diet has caused a severe skew in the ratio of these two fats, with omega-6 consumption far outweighing omega-3. While omega-3s are anti-inflammatory, omega-6s tend to be pro-inflammatory. A high ratio of omega-6 to omega-3 is associated with increased chronic inflammation, a key driver of many modern diseases, including heart disease, diabetes, and certain cancers. Balancing this ratio is a fundamental step toward better health.

The Major Source of Excess Omega-6

The primary culprit behind the high omega-6 intake is the widespread use of certain refined vegetable and seed oils. These oils are ubiquitous in processed foods, fast food, and many restaurant dishes. Major offenders include:

Soybean oil: Extremely common in packaged snacks, sauces, and condiments.
Corn oil: A frequent ingredient in fried foods and margarine.
Safflower and sunflower oils: Often used in baked goods and as a general cooking oil.
Cottonseed oil: Frequently found in deep-fried restaurant items. By simply reducing or eliminating the use of these oils, you can significantly lower your omega-6 intake.

Prioritizing Omega-3-Rich Foods

Increasing your omega-3 intake is the other side of the equation. Omega-3s come in three main forms: ALA (found in plants) and EPA/DHA (found primarily in fatty fish). The body's conversion of ALA to the more readily usable EPA and DHA is inefficient, making direct sources of EPA and DHA more valuable.

Fatty Fish: Excellent sources of EPA and DHA include salmon, mackerel, herring, sardines, and anchovies. Aim for at least two servings of fatty fish per week.
Seeds: Flaxseeds and chia seeds are rich in ALA. For better absorption, grind flaxseeds just before use.
Nuts: Walnuts are one of the few nuts that provide a significant amount of ALA.
Grass-Fed Products: Meat, dairy, and eggs from grass-fed animals have a more favorable omega-3 to omega-6 ratio compared to those from grain-fed animals.

Making Smart Cooking and Shopping Choices

One of the most effective strategies is to change your approach to cooking. At home, replace high omega-6 oils with healthier alternatives. Opt for fats like extra virgin olive oil, coconut oil, or butter from grass-fed sources for lower omega-6 content.

When grocery shopping, become a label reader. Many processed snacks, baked goods, and dressings contain high amounts of inexpensive, omega-6-rich seed oils. By choosing whole foods—such as fresh fruits, vegetables, and lean proteins—you can avoid these hidden sources. When dining out, be mindful of how food is prepared, as most restaurants use high omega-6 oils for cooking and frying.

A Comparison of Common Cooking Oils


Oil Type	Omega-6 Content	Best Use	Notes
Soybean Oil	Very High	Avoid	Common in processed and fried foods.
Corn Oil	Very High	Avoid	Predominant in fast food and snacks.
Sunflower Oil	Very High	Avoid	Widespread in commercial products.
Canola Oil	Moderate (Omega-6:3 ratio 2:1)	Cooking	Has a more balanced profile but still contains omega-6.
Extra Virgin Olive Oil	Low	Cooking, Dressings	High in monounsaturated fats, lower in omega-6.
Coconut Oil	Very Low	Cooking	High in saturated fat, but low omega-6.
Flaxseed Oil	Low (High Omega-3)	Dressings	Not suitable for high-heat cooking.
Grass-Fed Butter	Low	Cooking	Contains a better omega balance than conventional butter.

Incorporating Omega-3s into Your Daily Routine

Integrating more omega-3s doesn't have to be complicated. Start by adding a handful of walnuts or a sprinkle of chia seeds to your morning oatmeal or yogurt. Substitute your typical cooking oil with extra virgin olive oil when sautéing vegetables. For dinners, replace high omega-6 poultry with fatty fish like salmon or mackerel a couple of times per week. If dietary intake is insufficient, supplements like fish oil or algae oil are effective options, especially for vegans and vegetarians. For plant-based eaters, algae oil provides direct EPA and DHA, bypassing the inefficient ALA conversion process. Always consult a healthcare provider before starting any new supplement regimen.

Conclusion: Simple Changes for a Lasting Impact

The imbalance of omega-3 and omega-6 fatty acids is a modern dietary challenge, but correcting it is achievable. By focusing on whole, unprocessed foods and making deliberate choices about cooking oils, you can significantly shift your fatty acid intake. Prioritize omega-3-rich sources like fatty fish, flaxseeds, and walnuts while actively reducing omega-6s from refined seed oils and processed snacks. This shift not only addresses the underlying inflammatory issues but also moves your diet towards a more nutrient-dense, whole-foods approach, setting the stage for long-term wellness. Small, consistent changes in your eating habits can lead to a more balanced internal environment, paving the way for better cardiovascular and overall health.

For more evidence-based dietary recommendations, explore resources from organizations like the National Institutes of Health.

Frequently Asked Questions

There is no single universally agreed-upon ideal ratio, but modern Western diets are typically highly skewed toward omega-6, often around 16:1 or higher. Many health experts suggest aiming for a much lower ratio, closer to 4:1 or even 1:1, to better match the intake of our ancestors.

No, omega-6 fats are essential for health, but it is the overconsumption relative to omega-3s that is the concern. In appropriate balance, omega-6s play an important role in cell function, but in excess, they can promote inflammation.

Yes, but they must be more intentional. Plant-based omega-3 (ALA) is found in flaxseeds, chia seeds, and walnuts, but the body's conversion to active EPA and DHA is inefficient. Algae-based oil supplements are an excellent direct source of EPA and DHA for plant-based diets.

Adjusting the ratio is a long-term process, as the body stores omega-6 fatty acids in fat tissue. Consistent dietary changes are necessary for a lasting impact, and it may take months to see significant changes in your cellular fatty acid profile.

Small, fatty, cold-water fish are generally the best sources of EPA and DHA. Excellent choices include salmon, mackerel, herring, sardines, and anchovies.

You should focus on avoiding highly refined seed oils high in omega-6, such as corn, soybean, and sunflower oils. Instead, use oils with a more favorable profile, such as extra virgin olive oil, coconut oil, or avocado oil.

While food sources are generally the best way to get nutrients, high-quality fish oil or algae oil supplements can be effective for increasing EPA and DHA intake, especially for those who don't eat enough fatty fish. The health benefits seem to be greatest when obtained from food, but supplements are a viable alternative.