Essential Fatty Acids: Why Balance Matters

Finding the right balance of fats for better health.

Fats have often been given a bad reputation, but not all fats are created equal. Some are absolutely essential to health, so much so that they’re called essential fatty acids (EFAs). The body cannot make them on its own, so they must come from food.

The two main EFAs are omega-3 and omega-6 fatty acids, and while both are needed for health, balance is key.

Omega-3 vs. Omega-6: Striking the Right Ratio

• Omega-3 fatty acids generally support heart health, reduce inflammation, and play a key role in brain development and function.

• Omega-6 fatty acids are important too, but in excess they can promote inflammation if not balanced with omega-3 intake.

Our ancestors likely ate omega-6 and omega-3 fats in a ratio close to 1:1. Today, many Western diets are closer to 15:1 or even 20:1 in favour of omega-6, largely due to processed foods, vegetable oils, grain-fed meat, and farmed fish. This imbalance may contribute to higher rates of chronic diseases.

Omega-3: The Anti-Inflammatory Ally

Omega-3 fatty acids include:

• EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — found in oily fish such as salmon, mackerel, sardines, and anchovies.

• ALA (alpha-linolenic acid) — found in flaxseed, chia seeds, walnuts, and canola oil, which the body can partially convert into EPA and DHA.

Benefits of omega-3 fatty acids include:

• Supporting cardiovascular health.

• Reducing inflammation (useful in conditions such as arthritis).

• Contributing to brain health and mood regulation.

• Supporting eye health and development during pregnancy.

Because fish can be contaminated with mercury and other pollutants, it’s important to choose low-mercury fish (such as sardines and salmon) or use high-quality, purified fish oil or algae-based supplements.

Omega-6: Important but Easy to Overdo

Omega-6 fatty acids are found in:

• Vegetable oils (soybean, sunflower, corn, safflower).

• Processed foods made with these oils.

• Grain-fed meats and poultry.

While omega-6 fats are essential, most people already get more than enough from their diet. Reducing intake of processed foods and swapping refined oils for olive oil, avocado, or nuts can help rebalance the ratio with omega-3.

There is one form of omega-6 — GLA (gamma-linolenic acid), found in evening primrose oil and borage oil — that may be beneficial in certain cases such as PMS or skin health, but supplementation should be discussed with a professional.

Omega-9: The Non-Essential Essential

Omega-9 fats are not technically “essential,” since the body can make them. However, they’re still healthful when consumed through diet. They are abundant in olive oil, avocados, almonds, and macadamia nuts and support heart health when used in place of saturated or trans fats.

How to Improve Your Balance

• Eat oily fish twice a week (or use a purified supplement if you don’t eat fish).

• Add plant-based sources like chia seeds, flax, and walnuts.

• Reduce processed oils and foods high in omega-6.

• Choose whole, minimally processed foods and grass-fed or pasture-raised meats when possible.

• Consider algae-based supplements for omega-3 if you are vegetarian or vegan.

In Summary

Essential fatty acids are vital for heart, brain, and whole-body health. But it’s not just about getting enough; it’s about getting the right balance. By eating more omega-3-rich foods, cutting down on omega-6-heavy processed foods, and focusing on whole, natural sources of fat, you can restore a healthier ratio and support long-term wellbeing.

At Health Natural, we help clients assess their diet, understand their unique needs, and find the right approach to essential fatty acids for better health.

This article is for educational purposes only and not a substitute for medical advice. Please speak with a healthcare professional before starting any supplement programme.