Omega-3 vs. Omega-6

Aim for both Omega-3s and Omega-6s each day. Unbalanced intake — way more of one than the other — is not ideal.

Omega-3s — “cooling” / calming fats

Omega-3s dilate blood vessels and make blood thinner. Found in fatty fish, some algae, and certain supplements.

Fatty Fish

2× per week

Fatty Fish

Salmon, sardines, mackerel, herring — the richest dietary sources of EPA and DHA omega-3s.

Pasture-raised Eggs

Contain small amounts of omega-3s compared to conventional eggs.

Walnuts, Chia & Flax

ALA sources

Walnuts, Chia & Flax

ALA converts poorly to EPA/DHA in the body, so fish or algae omega-3 sources are still essential.

Omega-6s — essential, but often in excess

Omega-6s constrict blood vessels, increasing blood clotting. Essential, but modern diets — especially processed foods — often contain too much.

Corn & Soybean Oil

Found in most processed and packaged foods. Easy to overconsume in a modern diet.

Processed Foods

Packaged snacks, fast food, and ready-made meals are typically made with omega-6-heavy oils.