The Best Omega 3 Vs. Omega 6 Levels

Omega-3 and omega-6 fats are both essential for optimal health. These polyunsaturated fats both contribute to maintaining the structure of your cell membranes, proper vision, normal brain functioning and the balance between inflammatory and anti-inflammatory mechanisms. Most Americans are getting plenty of omega-6, but too little omega-3 fats. Getting the best levels of each of these essential fats in your diet can help you improve your health and fight or prevent chronic diseases.

Omega 3 to Omega 6 Ratio

Although both omega-3 and omega-6 fats are essential for optimal health, getting too much of one can hinder the effects of the other. The typical American diet contains at least 15 times more omega-6 than omega-3 fats, according to the August 2006 issue of "Biomedicine & Pharmacotherapy," which is referred to as a omega 6 to omega 3 ratio of 15 to 1. The optimal ratio to allow both the omega-6 and omega-3 fatty acids to function optimally is closer to 1 to 1. In other words, the best levels of these essential fatty acids in your diet would be an equal amount of omega-6 and omega-3 fats.

Omega Ratio and Health

Because omega-6 fats have inflammatory properties while omega-3 fats have anti-inflammatory properties, a diet with a high omega 6 to omega 3 ratio promotes inflammation and conditions associated with high inflammation levels. This imbalance between omega-6 and omega-3 essential fatty acids is thought to be one of the causes for the increased prevalence of Western illnesses, such as cardiovascular diseases, some cancers, osteoporosis, type 2 diabetes, asthma, rheumatoid arthritis, obesity, depression and autoimmune conditions, according to the 2006 issue of "Biomedicine & Pharmacotherapy."

More Omega 3

You can improve your health by optimizing the omega-6 to omega-3 ratio of your diet. Increase your omega-3 fats by eating more fish, especially cold-water fish, which have higher omega-3 content. Fish high in omega 3 include herring, sardines, mackerel, rainbow trout, albacore tuna and salmon. The omega-3 acids found in animal products, called EPA and DHA, are used more efficiently compared to the vegetable omega-3 acids, called ALA, found in flaxseeds and walnuts. Choose grass-fed and grass-finished beef, which contains 10 times more of the omega-3 acid DHA and EPA compared to grain-fed beef, according to EatWild.com. Ask your doctor about supplementing your diet with fish oil capsules if you feel that you're lacking omega-3 foods.

Less Omega 6

Decreasing your intake of omega 6 is the most important part of the equation to obtain a better omega 6 to omega 3 ratio. Omega-6 fats are found in many of the vegetables oils used for cooking at home or to produce the many processed foods available at the grocery store. Avoid using or eating foods containing safflower oil, sunflower oil, corn oil and soybean oil. Replace these oils with cooking fats that have a better omega 6 to omega 3 ratio, such as coconut oil, olive oil or ghee.