Omega 3, 6, and Inflammation
What Are Omega 6’s and Omega 3’s?
Omega 6 and Omega 3 are polyunsaturated fats. Omega 6 (linoleic acid, found in many plant oils) helps with cell growth and blood clotting, but in excess, it promotes inflammation, which is your body’s way of saying, “Hey, something’s wrong!” Unfortunately, chronic inflammation is linked to everything from heart disease to arthritis, like a fire smoldering in your system. On the flip side, Omega 3 (like EPA and DHA from fish) dials down that inflammation, supports brain health, and even keeps your heart ticking smoothly.
If Omega 6 were a person, it’d be that over-enthusiastic gym bro who pumps you up but leaves you sore for days. Omega 3? The yoga instructor whispering, “Breathe…”
The Proper Ratios
Ideally, aim for a 1:1 to 4:1 ratio of Omega 6 to Omega 3 (that’s more Omega 6, but not overwhelmingly so), though some experts push for even lower ratios like 2:1 or closer to our ancestors’ 1:1 for optimal health which you can do easily on Keto or Carnivore.
You can tilt the scales toward more Omega 3. Why? A lower Omega 6:Omega 3 ratio (meaning more Omega 3 relative to Omega 6) has been shown to slash risks of cardiovascular disease by up to 70%, ease rheumatoid arthritis symptoms, and even curb cancer cell growth in studies.
Enter the villain: The Standard American Diet (SAD. Fitting acronym, right?). It’s bloated with Omega 6 at ratios of 15:1 or even 20:1, thanks to all those processed goodies.
Countries with diets richer in Omega 3 (hello, Japan with its fish feasts) boast lower rates of obesity, heart issues, and chronic illnesses.
Foods High in Omega 6
- Nut and seed oils: Corn oil, soybean oil, sunflower oil—these are in everything from salad dressings to fried foods. They’re cheap and stable for cooking, but they’re Omega 6 bombs.
- Nuts and seeds (makes sense)
- Processed & packaged foods: Chips, cookies, frozen foods
- Condiments: margarine, mayo, and salad dressings
- Processed meats: Sausage, hot dogs, and tofu
- Coffee creamer: Basically liquid seed oil with a side of sugar. Companies are starting to come around and are making it with just cream and sugar.
- Grain fed chicken and beef: These animals munch on Omega 6-rich grains, so you get a double dose.
Bonus offenders: Fast food fries (cooked in vegetable oils) and baked goods.
Foods High in Omega 3 (The Good Stuff)
- Fatty fish: Wild-caught salmon, mackerel, sardines, and herring. Farm-raised often has more Omega 6 from feed, so go wild (literally).
- Grass-fed beef and butter
- Lamb
- Flax and chia seeds
The Mediterranean diet is notorious for being high in Omega 3, that’s why its dubbed the Anti-Inflammatory diet. Did you know that Keto and Carnivore diets have even better ratios?
Go ahead, check your refrigerator and pantry. You might be surprised by how many foods you eat contain seed oils. Best of luck on your anti-inflammatory journey!