What is the Omega-6/Omega-3 ratio?

The Omega-6/Omega-3 ratio refers to the balance between two essential polyunsaturated fatty acids in the diet.‍This ratio is important because both types of fats play vital roles in the body, but they also have different effects on inflammation.

What does it assess?

The Omega-6/Omega-3 ratio assesses an individual’s fatty acid balance, which has significant implications for inflammation and overall cardiovascular health.‍A low or balanced ratio, on the other hand, supports anti-inflammatory processes, better heart health, and may reduce the risk of chronic diseases.

How do I optimize my Omega-6/Omega-3 ratio?

Consuming more Omega-3-rich foods such as fatty fish, flaxseeds, chia seeds, and walnuts can help restore balance.‍Omega-3 supplements, such as fish oil or algae-based supplements, are also an option for those who do not consume enough through food. Limiting the consumption of foods high in Omega-6 fatty acids, such as processed vegetable oils, fried foods, and certain processed snacks, can help lower the Omega-6 levels in the body.‍ Focus on a whole foods diet rich in vegetables, fruits, lean proteins, and healthy fats, which naturally contain a better balance of Omega-3s and Omega-6s.‍

What does a high and low Omega-6/Omega-3 ratio mean?

A high Omega-6/Omega-3 ratio is typically associated with increased inflammation, which can contribute to a variety of chronic diseases, including heart disease, diabetes, and autoimmune conditions.‍A low or balanced ratio supports anti-inflammatory responses, promoting better cardiovascular health, improved cognitive function, and reduced risk of chronic diseases.