Fat Guide
Omega-3 vs omega-6: why balance matters
Both are essential fatty acids your body can't make on its own — but most modern diets get far more omega-6 than omega-3.
Both are essential, but the ratio has shifted
Omega-3 and omega-6 fatty acids are both classified as essential — your body cannot synthesize them, so they must come from food.[1] Omega-6 is abundant in vegetable oils (corn, soybean, sunflower) widely used in processed food, while omega-3 is concentrated in fewer everyday foods — fatty fish, walnuts, flaxseed, and chia seeds. As a result, the typical modern diet supplies far more omega-6 than omega-3, a shift from the more balanced ratio humans evolved eating.
Practical ways to add more omega-3
- Fatty fish (salmon, mackerel, sardines) 1–2 times per week
- Walnuts as a snack or salad topping
- Ground flaxseed or chia seeds stirred into oatmeal or yogurt
- Algae-based omega-3 supplements for those who don't eat fish
You don't need to eliminate omega-6 — it's essential too — just make a deliberate effort to add more omega-3-rich foods rather than relying entirely on whatever oil happens to be in packaged food.
Keep reading: Healthy high-fat foods · What fat actually does · Saturated vs. unsaturated fat