# Health Coach Tip - Omega 6's & Your Health

**Author:** Jacqueline Seymour  
**Published:** 2025-05-14  
**Category:** Health Coach Tips

Let’s break down why getting the right balance of these fats is key for feeling your best!

Omega-6 fatty acids are essential for your brain and inflammation control, but here's the twist: too much of them—especially when they're out of balance with omega-3s—can throw your health off course. Let’s break down why getting the right balance of these fats is key for feeling your best!The problem with excess Omega-6sPromotes inflammation – While omega-6s are needed for immune function, excessive intake can lead to chronic inflammation, a key driver of diseases like arthritis, heart disease, and obesity.Increases risk of heart disease – Too much omega-6 can contribute to higher levels of inflammatory markers, which may raise the risk of cardiovascular issues.Disrupts Omega-6 to Omega-3 Ratio – A healthy diet should have a balance of omega-6 and omega-3 fats (about 4:1 or lower). The modern diet often has a ratio of 20:1 or higher, promoting inflammation and increasing disease risk.Linked to mental health issues – High omega-6 intake has been associated with higher risks of depression, anxiety, and mood disorders due to its inflammatory effects on the brain.May contribute to insulin resistance – Excess omega-6s, particularly from processed foods, have been linked to metabolic issues, including insulin resistance and obesity.Where are Omega-6s found?Vegetable oils (soybean, corn, sunflower, safflower)Processed and fried foodsIndustrially raised meat and dairyNuts and seeds (Walnuts, pumpkin seeds, sesame seeds)Egg yolks, meats, fish Chickpeas and oatsHow to reduce Omega-6 intake & improve balanceChoose healthier cooking oils – Use olive oil or avocado oil instead of other vegetable oils.Increase Omega-3 intake – Eat more fatty fish (salmon, sardines) and flaxseeds to improve the balance.Avoid processed foods – Limit chips, fast food, and packaged snacks high in omega-6-rich oils. You should know the ingredients in the food you eat on a regular basis!While omega-6s are necessary for health, an imbalance can contribute to inflammation and disease. Prioritizing whole foods and omega-3-rich sources can help restore a healthier ratio.

## Source

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