What foods should I limit for omega-6 balance?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.It is essential to strike the right balance when it comes to omega-6 intake, as excessive amounts can lead to inflammation and negate the potential benefits of omega-3 intake. I help people find the unsuspected sources of omega-6s in everyday foods. Even modestly reducing these promotes heart health and more effectively reduces risks of chronic disease.
Processed Snacks
- Chips and crackers with corn/soybean oil
- High in omega-6 linoleic acid
- Inflammation risk with daily consumption
- Alternative: Air-popped popcorn with olive oil
Fried Foods
- Deep-fried items cooked in reused oils
- Omega-6 content increases with reheating
- Damages endothelial function
- Alternative: Oven-baked versions with avocado oil
Packaged Baked Goods
- Commercial cookies and pastries
- Contain refined soybean/cottonseed oils
- Omega-6 to omega-3 ratios up to 20:1
- Alternative: Homemade treats with almond flour
Make practical swaps slowly. Instead of chips, try nuts (1oz portions). Use avocado oil for high-heat cooking, and select grass-fed meats. These changes reduce omega-6 consumption by 40-60% and improve the overall fat profile within weeks.
Examine labels for hidden oils. Check the ingredient lists. Watch out for soybean oil, corn oil, cottonseed oil, or sunflower oil. I advise clients to avoid foods that contain any of these ingredients in the first three positions. Making this small change will instantly alter your omega-3 to omega-6 ratio.
Keep using real food substitutes regularly. Be sure to incorporate olive oil, fatty fish, and walnuts into your diet regularly to boost your omega-3 intake. You'll notice gradual improvements in your joint comfort and skin health as a result of sticking with it. Balanced fats generate a tangible difference in your sense of wellness over time.
Read the full article: 10 Healthy Fat Sources for Better Health
