Healthy Bits · Nutrition & wellness
Balance your omega-3s and omega-6s
Omega-3 and omega-6 fats are both essential, meaning your body can't make them, so they have to come from food. The question is balance. Typical Western diets lean heavily on omega-6-rich oils found in packaged and fried foods, while omega-3s from fish, flax and walnuts often fall short. Research suggests a better balance is linked with a healthier inflammatory response.
You don't need to fear omega-6s; the goal is simply more omega-3s on your plate. Simple shifts:
- Eat salmon, sardines or mackerel twice a week
- Stir ground flax or chia seeds into oatmeal
- Snack on walnuts
- Cook at home more often, with olive oil
Try this: plan one fatty-fish dinner this week.
- omega-3
- inflammation
- flax
- healthy fats
Healthy Bits are for general education and aren’t medical advice. Check with your doctor or healthcare provider before making changes, especially if you’re pregnant or nursing, take medication, or are managing a health condition.