Dietary fats are essential for normal body functions, and the type of fat matters. Omega-3 and omega-6 fatty acids are both important parts of a balanced eating pattern. Rather than treating one as good and the other as harmful, it helps to understand where they come from and how to include a variety of foods.
What are unsaturated fats?
Unsaturated fats are found in foods such as nuts, seeds, vegetable oils, avocados and fish. Replacing some saturated fat with unsaturated fat can support heart health as part of an overall balanced diet. Industrial trans fats are best avoided.
Omega-3 food sources
Oily fish such as salmon, sardines and mackerel provide EPA and DHA omega-3 fatty acids. Walnuts, chia seeds and ground flaxseed provide ALA, a plant-based omega-3. The body converts only a limited proportion of ALA into EPA and DHA.
Omega-6 food sources
Omega-6 fatty acids occur in foods including nuts, seeds and oils such as sunflower and soybean oil. They are essential nutrients, not inherently inflammatory or harmful. Broad claims that omega-6 foods cause chronic disease oversimplify the evidence.