{"id":25812,"date":"2014-03-12T11:15:11","date_gmt":"2014-03-12T15:15:11","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=25812"},"modified":"2016-07-14T16:06:29","modified_gmt":"2016-07-14T20:06:29","slug":"omega-6-omega-3-foods","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/omega-6-omega-3-foods\/","title":{"rendered":"Omega-3 and Omega-6: Can You Get Too Much?"},"content":{"rendered":"
\"Omega-3s
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Do you hear “omega” and think “healthy?” That’s not exactly wrong, but the facts are a little more complicated. There are actually two types of omegas: omega-3s and omega-6s. Both have “essential” fatty acids that your body needs but can’t manufacture on its own. That means it’s crucial to consume some of each \u2014 but most Americans get far too many omega-6s<\/b>, which can be dangerous. Here’s what you need to know so you can correctly fuel and protect your body.<\/p>\n

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Most of the buzz around omegas is focused on omega-3s, which contain an essential fatty acid called alpha-linolenic acid. Found in fish like salmon, sardines and tuna \u2014 as well as in walnuts, flaxseed and chia seeds \u2014 omega-3s have powerful anti-inflammatory capabilities. Research has linked them to a variety of health benefits \u2014 most specifically a reduced risk of heart disease<\/a>. Studies<\/a> have also found that they may help people who suffer from rheumatoid arthritis, psoriasis, asthma and inflammatory bowel disorders. Omega-3s can lower triglycerides (a type of blood fat) and blood pressure, too, says Sonya Angelone, R.D., a consulting nutritionist and spokesperson for the Academy of Nutrition and Dietetics<\/a>.<\/p>\n

Omega-6s<\/b><\/h3>\n

Omega-6s don’t get nearly as much hype, but certainly deserve some attention. They contain an essential fatty acid called linoleic acid, and you’ll find them in seeds, nuts and vegetable oils like safflower, corn and sunflower oil. According to Kelly Hogan, R.D., a clinical dietician at Mount Sinai Hospital<\/a> in New York City, omega-6s are much healthier than trans fats (oils that have been modified so they’ll stay solid at room temperature and won’t spoil). They are also generally better for you than saturated fats that come from animal products, Hogan says.<\/p>\n

But here’s where it gets a bit tricky. In addition to healthy linoleic acid, omega-6s also have arachidonic acid, which causes<\/i> inflammation. Over time, an excess of arachidonic acid can lead to problems such as blood clots, arthritis, and heart disease, says Hogan. It might even increase your risk<\/a> of cancer.<\/p>\n

“The typical American diet has an omega-6 to omega-3 ratio of about 15 to one,” says Angelone. “Many experts recommend a ratio of four to one or even two to one,” which is similar to the Mediterranean<\/a> diet \u2014 a way of eating that’s been associated with heart health and a longer lifespan.<\/p>\n

Making Smarter Choices<\/b><\/h3>\n

Finding the right balance may seem complex, but it all boils down to a few key facts. You need both omega-3s and omega-6s, but you’re probably getting too many omega-6s. Shifting your intake might help reduce inflammation and possibly ward off a variety of ailments as well.<\/p>\n

\u00a0To reduce omega-6s:<\/strong><\/p>\n