Foods Low in Omega-6

A heart-healthy diet includes a good balance of omega-6 and omega-3 fatty acids. The American Heart Association supports the benefits of omega-3s in the diet by recommending that those with heart disease consume 1,000mg per day. There are no official Recommended Dietary Allowances for omega-6, so it is tough to know if you are getting enough of it in your diet. Our bodies do not make omega-6, but most Americans get more than enough from a diet rich in processed, preserved foods. This imbalance in these two fatty acids and poor dietary choices has been shown to contribute to cardiovascular disease. The sources of omega-6 in your diet will help you determine their worth. For example, getting fatty acids from a diet rich in fruits, vegetable, grains, fish and poultry is a healthier option that will offset the possibility of inflammation caused by poor diet.

Fruit

According to "Nutrition: Concepts and Controversies," by Frances Sienkiewicz Sizer and Eleanor Noss Whitney, the preparation of food greatly affects its omega-6 content. Candied fruit contains a small amount of omega-6, with 8mg, while dried and sulfured versions have more. Canned fruits like apricots, cherries, pineapple and pears have slightly less omega-6 than their fresh counterparts. Fresh grapefruits, apples, prunes, figs, cherries, blueberries, pineapples, oranges, and pears all have under 100mg of omega-6. Frozen versions of these fruits can have double the amount of omega-6 as their fresh counterparts.

Poultry

Organ meats like goose liver, and chicken livers and gizzards have low amounts of omega-6. Low fat poultry like duck, turkey, pheasant and ostrich also has less omega-6. The cut of meat also determines its omega-6 level, as dark meats have less of the fatty acid than other parts.

Grains

There are a variety of grains that are low in omega-6 fatty acids. Tapioca, rice grains and rice noodles, cornstarch, macaroni, cous-cous, spaghetti and cooked bulgur all have under 100mg of omega-6. Once these products enter the fast food and restaurant industries, however, their omega-6 content goes up exponentially through various cooking methods.