Omega-3 vs Omega-6: the ratio that matters

Omega-3 (anti-inflammatory)

ALA — plant form (flax, chia, walnuts). Body converts only ~5–10% to the active forms.

EPA — fatty fish. Supports heart, mood, inflammation control.

DHA — fatty fish. Critical for brain, eyes, nervous system.

Omega-6 (essential, pro-inflammatory in excess)

LA (linoleic acid) — abundant in seed oils, nuts, seeds. Essential, but most people get way too much.

AA (arachidonic acid) — meat and eggs; makes inflammatory signaling molecules you actually need for healing — just not in excess.

The ratio

Ancestral diets ran roughly 1:1 to 4:1 omega-6 to omega-3. Modern Western diets are often 15:1 or higher, driving chronic inflammation.

The fix isn't avoiding omega-6 — it's cutting industrial seed oils (soybean, corn, cottonseed, sunflower, safflower, "vegetable" oil) and eating fatty fish 2–3x per week.

Healthy keto fats

• Extra virgin olive oil — monounsaturated, polyphenol-rich. Dressings & low/medium heat.
• Avocado oil — monounsaturated, high smoke point. Great for searing.
• Coconut oil — saturated MCTs, stable for high heat.
• Animal fats — bacon fat, beef tallow, duck fat from quality sources.
• Fatty fish — salmon, sardines, mackerel — your best omega-3 source.