YOUR KEY TO HEALTH - THE RIGHT OMEGA-3 : OMEGA-6 BALANCE

Authored by: Shadae Zamyad, Nutritionist

Although they share the "Omega" name, Omega-3 and Omega-6 fatty acids have opposite effects in our bodies. While Omega-3s help reduce inflammation, Omega-6s tend to promote it. Both processes are necessary for health, but they need to be in proper balance. This balance, once a natural part of human diets, has been dramatically disrupted in modern times, revealing much about the state of our health today. While our ancestors maintained a roughly equal ratio of these essential fats, today's Western diet has tipped the scales dramatically, flooding our bodies with unprecedented levels of Omega-6s while leaving us starved of crucial Omega-3s!

Seed oils vs Omega-3 rich seafood

The culprit? The ubiquitous presence of seed and vegetable oils in processed foods in your favorite snacks, fried foods, or prepared meals. These modern seed oils, virtually non-existent 100 years ago, now account for approximately 20% of American’s total caloric intake. These oils can have an Omega-6 to Omega-3 ratio of up to 70:1, which leaves most of us with far too much Omega-6 in our bodies. Meanwhile, 90% of Americans fail to meet the basic recommendation of consuming fish twice per week, leaving them deficient in vital Omega-3s that protect heart health, support brain function, and help manage inflammation.

This stark imbalance, far from our body's preferred 1:1 ratio, may help explain the rise of inflammatory conditions plaguing Western societies. While the Mediterranean diet, celebrated for its health benefits, achieves better balance through regular seafood consumption and its primary use of olive oil (which does not contain either Omega-3 or 6), most Americans consume Omega-6s at levels that overwhelm any Omega-3s they might get from their diet.

In this newsletter series, we'll explore how this Omega imbalance affects your health, practical ways to restore balance to your diet and achieve better health in our modern world.


Why Omega Balance Matters

The balance of Omega-3 and Omega-6 fats in your diet has a huge impact on your health, influencing everything from inflammation to heart health and even mental clarity and mood. While both types of fat are essential for your body, they serve very different purposes. Omega-3s, particularly EPA and DHA found in abundance in species such as Black Cod, salmon, or mackerel, are known for reducing inflammation, while Omega-6s, found in processed foods and vegetable oils, can promote inflammation when consumed in excess. 

But why is striking the right 1:1 balance between these two fats so crucial? What many people don't realize is that Omega-3s and Omega-6s compete for the same cellular receptors and enzymatic pathways in your body. Think of these receptors like parking spaces. When they're filled with Omega-6s from processed foods and vegetable oils, there's literally no room for beneficial Omega-3s to dock and do their work. This competition becomes especially problematic when we flood our bodies with Omega-6s, as these fats not only block the anti-inflammatory effects of Omega-3s but also interfere with the body's ability to convert plant-based Omega-3s (ALA) into the forms of Omega-3 our bodies can actually use (EPA and DHA).

Experts recommend keeping your Omega-6 to Omega-3 ratio between 1:1 and 4:1 for optimal health. However, many people following a typical Western diet have a much higher ratio, sometimes 15:1 or more due to a reliance on processed foods and vegetable oils (Simopoulos et al., 2008) This imbalance can lead to increased inflammation and a higher risk of chronic diseases like heart disease and metabolic issues. Adding fish with high levels of Omega-3, like Black Cod or salmon, to your diet is an easy and effective way to help restore balance and ensure your body's cellular receptors are available for those beneficial Omega-3s to do their important work.

How much seafood should we eat?

Omega 3 : 6 Balance - The Real Heart Health Story

Fish as a Source of Anti-Inflammatory Omega-3s

Fish has long been celebrated as a cornerstone of healthy diets worldwide, and modern research continues to validate this traditional wisdom. The secret lies in fish's rich content of Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which have been shown to possess powerful anti-inflammatory properties. A comprehensive review published in Advanced Nutrition found that these EPA and DHA are crucial for brain function, heart health, and reducing inflammation. Incorporating Omega-3-rich fish into your diet can help support cognitive performance, protect against cardiovascular diseases, and potentially reduce the risk of chronic inflammatory conditions like arthritis (Swanson et al., 2012). Another interesting study published in the Journal of Epidemiology Community Health investigated the link between fish consumption and depression risk. They discovered that individuals who consumed fish regularly had a lower risk of developing depression compared to those who ate less fish. This finding suggests that making fish a regular part of your diet may contribute to better mental health and emotional well-being (Li et al., 2015). 

Fish's Naturally Balanced Fatty Acids

Sablefish Whole Copyright protected

Learn more about Black Cod (aka Sablefish), the king of healthy Omega-3! >>>

Unlike many land-based proteins and processed foods, fish provides a naturally balanced ratio of Omega-3 to Omega-6 fats. Fish are particularly beneficial because they are high in Omega-3s while maintaining a balanced amount of Omega-6s. This balance supports your body’s essential processes without tipping into excessive inflammation. A study published in Prostaglandins, Leukotrienes and Essential Fatty Acids confirmed the anti-inflammatory effects of consuming fish with a naturally balanced fatty acid profile and found that the Omega-3 fatty acids in fish, particularly EPA and DHA, help regulate the production of inflammatory compounds in the body, such as cytokines and eicosanoids. By modulating these inflammatory pathways, the balanced fatty acids in fish can help protect against chronic diseases, especially those related to heart health (Calder et al.,2013).

Incorporating fish into your diet is an excellent way to ensure a balanced intake of Omega-3 and Omega-6 fatty acids. Aiming for at least two servings of fatty fish per week, as recommended by the American Heart Association, can help you reap the anti-inflammatory benefits of these naturally Omega-balanced foods (Kris-Etherton et al. 2002).


Easy Ways to Restore your Omega 3:6 Balance

Bringing balance to your Omega-3 and Omega-6 intake doesn’t have to be complicated. Here are some tips to get started:

  • Eat high-Omega-3 fish twice a week: Try great local options like Black Cod, Salmon, Oregon Pink Shrimp, Thornyhead or Widow Rockfish to boost your Omega-3 intake.

  • Cook with healthier oils: Use olive oil or avocado oil, instead of vegetable and seed oils like sunflower, canola or corn oil.

  • Limit processed foods: Reduce your intake of snacks and meals made with high Omega-6 oils.

  • Experiment with simple seafood recipes: Enjoy easy dishes like poached Black Cod, Widow Rockfish tacos, or salads topped with grilled Thornyhead for delicious, Omega-3-packed meals.

These small changes can help you achieve a healthier balance and improve your overall well-being!

Black Cod Sablefish Omega-3 power bowl recipe

Try this delicious Black Cod Omega-3 Power Bowl Recipe >>

Thornyhead Rockfish Kinki Omega-3 Tacos

Give your Tacos a healthy Omega-3 boost with Thornyhead (aka Kinki) Recipe >>

 

The modern dietary shift away from traditional food sources has created a significant imbalance in our Omega-3 to Omega-6 fats ratio, with far-reaching implications for our health. While our ancestors maintained a nearly equal balance of these essential fats, today's Western diet, dominated by processed foods and seed oils, has skewed this ratio dramatically in favor of Omega-6s. The solution to this imbalance lies largely in the ocean. Specifically in fatty fish like Black Cod, Mackerel, Sardines or wild Salmon, which provide naturally balanced ratios of these crucial fatty acids. By making simple dietary adjustments, such as eating fish twice weekly and reducing our reliance on processed foods and vegetable oils, we can work toward restoring the optimal Omega-3 to Omega-6 balance our bodies need. This return to a more natural fatty acid ratio through regular fish consumption not only helps combat inflammation but also supports heart health, brain function, and overall well-being, offering a practical path to better health in our modern world!

 
 

CONTINUE EXPLORING:

Common Questions

  • Omega-3, Omega-6, and Omega-9 fatty acids are all important for your health, but they serve different roles in the body:

    • Omega-3s (EPA and DHA from marine sources, and ALA from plants) are essential fats that must be obtained through food and are critical for reducing inflammation, supporting heart and brain function, and maintaining overall cellular health. The best way to get Omega-3s is by eating seafood—especially wild-caught fatty fish like Black Cod, salmon, mackerel or sardines —which are rich in essential nutrients, and provide bioavailable EPA and DHA that your body can readily absorb and use.

    • Omega-6s (like linoleic acid) are also essential for immune function, skin health, and growth. However the modern diet delivers an excess of Omega-6 through seed oils and processed foods, which promotes chronic inflammation and heart disease, when not balanced well with Omega-3s.

    • Omega-9s (such as oleic acid, found in olive oil and avocados) are monounsaturated fats that your body can produce on its own; while not considered essential, they still offer important benefits like improving heart health and reducing inflammation.

    Achieving the right balance—boosting Omega-3s, moderating Omega-6s, and including healthy Omega-9 sources—plays a key role in lowering the risk of chronic disease and supporting long-term wellness.

  • The ideal ratio of Omega-3 to Omega-6 in our body is 1:1. Maintaining this balance is key to a healthy immune system and optimal cardiovascular health. In many ways Omega-6 have the opposite effect on the body as Omega-3s. An excess of Omega-6 can be hyper-inflammatory, as well as block the uptake of healthy Omega-3s. Learn more in this short video explanation by nutritional neuroscientist and Omega-3 expert, Dr Hibbeln.

  • The foods that are highest in Omega-3 fatty acids are generally seafood and other marine foods like kelp. The species highest in Omega-3 (EPA and DHA) are fatty fish species such as Black Cod (aka Sablefish or Butterfish), mackerel, sardines, anchovies, and wild salmon. Oysters, mussels, crab, kelp and seaweed are also loaded with Omega-3s. Some lean white fish species like Thornyhead (aka Kinki), Widow Rockfish and Lingcod also high in Omega-3. Check out this comprehensive Omega-3 content list.

    Moreover, there are certain plant-based foods, and some fortified foods like Omega-3 fortifies eggs that offer Omega-3. However, marine and plant-based sources provide different types of Omega-3. While plant-based options like flaxseeds, chia seeds, walnuts, and hemp seeds provide ALA (alpha-linolenic acid), the body converts these very inefficiently (only 5-10%)., whereas marine foods provide EPA and DHA that the body can use directly.

  • Oils low in Omega-6 with healthier monounsaturated fats include extra virgin olive oil, which is rich in oleic acid (Omega-9), avocado oil (high in monounsaturated fats), coconut oil, and grass-fed butter or ghee (low Omega-6, but high saturated fats). The balance between Omega-6 and Omega-3 acids in our diets is critical to how our bodies need inflammation to heal, but an imbalance can lead to chronic inflammation because we do not get enough Omega-3s. A diet rich in Omega-3s from marine sources like wild-caught salmon, Black Cod, or Lingcod can help counteract the effects of high levels of Omega-6 fats. A healthier balance can be achieved with a simple heart-healthy meal plan to lower inflammation health issues.

  • Seed oils are not necessarily bad for you per se, but are criticized due to several factors including their very high Omega-6 fatty acid content. When consumed in excess, Omega-6 increases inflammation in the body which can increase the risk of heart disease, chronic diseases and more. The ideal ratio of Omega-6 to Omega-3 in our diet is 1:1; however western diets typically deliver 15:1 or 20:1; an unhealthy excess of Omega-6. So it is important to consume seed oils in moderation not just because of their Omega-6 levels, but also their heavy processing, oxidation and use in ultra-processed foods.

    Olive and avocado oil are better alternatives to corn and canola oil, and offer an effective way to reduce Omega-6 consumption. However, to balance your Omega-3 to Omega-6 ratio, you should also find ways to increase your Omega-3 consumption. Fatty fish such as sardines, anchovies, salmon, herring, and some wild-caught West coast species such as Black Cod/Sablefish, Pacific Rockfish, and Thornyhead are high in Omega-3 (EPA and DHA) that is more bioavailable versus plant-based foods. There are easy recipes with minimal oils used to create delicious variations to achieve a healthy balance.

  • Seed oils such as corn, soybean, safflower, sunflower, and canola are some oils widely used in highly processed foods, and they are also high in linoleic acid (LA), which is an Omega-6 fatty acid. While LA is essential in small amounts, excessive intake—now common in the Western diet—has shifted the Omega-6 to Omega-3 ratio from a healthy 1:1 to as high as 20:1, contributing to chronic low-grade inflammation. Many seed oils are chemically refined and oxidized during high-heat processing - this can contribute to metabolic and cardiovascular disease. Replacing seed oils such as corn, soybean, safflower, sunflower with healthier fats like extra virgin olive oil and avocado oil is one step towards achieving a healthier balance. Even more effective is prioritizing marine-based Omega-3s, especially from wild-caught fish which helps shift the balance of what our bodies need for inflammation closer to the ideal ratio.

  • Olive oil, especially extra virgin olive oil, is rich in Omega-9—primarily oleic acid—a monounsaturated fat known to reduce inflammation and support heart health. While it contains trace amounts of Omega-3 (ALA) and small amounts (5-15%) of Omega-6 (linoleic acid), Omega-9 makes up about 80%. It’s recommended to eat 2-3 servings of seafood per week in order to maintain a low Omega-6/Omega-3 ratio which can help reduce inflammation, autoimmune conditions, asthma, and allergies. Wild-caught fish, like Sablefish (Black Cod), salmon, mackerel, herring and Thornyhead, are excellent sources of highly bioavailable Omega-3s (EPA and DHA).

  • Dietary guidelines recommend eating 2-3 seafood meals per week of a 6-oz serving size each, in order to prevent heart disease and other chronic illnesses. One thing to highlight is that consuming oily/fatty fish is critical because these species contain higher amounts of Omega-3s (especially the beneficial EPA and DHA), which keep inflammation low and help your immune system fight off disease. Some of the highest Omega-3 levels can be found in Black Cod, herring, anchovies, and sardines, which give your cardiovascular system the “healthy fats” it needs.

    Watch this short video, in which nutritional neuroscientist and Omega-3 expert, Dr Hibbeln, explains that there's no known upper limit for Omega-3s. Thus getting more is a good thing — especially when it comes from nutrient-rich fish which is also loaded with complete proteins, Vitamin B12, Vitamin D and E, selenium, and zinc.

 

References

Calder PC, Ahluwalia N, Albers R, Bosco N, Bourdet-Sicard R, Haller D, Holgate ST, Jönsson LS, Latulippe ME, Marcos A, Moreines J, M'Rini C, Müller M, Pawelec G, van Neerven RJ, Watzl B, Zhao J. A consideration of biomarkers to be used for evaluation of inflammation in human nutritional studies. Br J Nutr. 2013 Jan;109 Suppl 1:S1-34. doi: 10.1017/S0007114512005119. PMID: 23343744.

Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association. Nutrition Committee. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002 Nov 19;106(21):2747-57. doi: 10.1161/01.cir.0000038493.65177.94. 

Li F, Liu X, Zhang D. Fish consumption and risk of depression: a meta-analysis. J Epidemiol Community Health. 2016 Mar;70(3):299-304. doi: 10.1136/jech-2015-206278. Epub 2015 Sep 10. PMID: 26359502.

Simopoulos AP. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med (Maywood). 2008 Jun;233(6):674-88. doi: 10.3181/0711-MR-311. Epub 2008 Apr 11. PMID: 18408140.

Swanson, Danielle et al. “Omega-3 fatty acids EPA and DHA: health benefits throughout life.” Advances in nutrition (Bethesda, Md.) vol. 3,1 (2012): 1-7. doi:10.3945/an.111.000893