Omega-3, Omega-6 and Healthy Fats: Their Role in Brain Health, Inflammation, and Cardiovascular Support

Healthy Fats in Brief

There are different kinds of fats, and they play very different roles in the body. Monounsaturated fats, found in olive oil, avocados, and nuts, support cardiovascular and metabolic health. But much of the focus in recent decades has turned to polyunsaturated fats (PUFAs), which include omega-3 and omega-6 fatty acids.

Both omega-3 and omega-6 are classified as essential fatty acids (EFAs). This means that the body cannot produce them on its own and must obtain them from food. Unlike saturated fats or cholesterol, which the liver can synthesize, EFAs must come from external sources such as fatty fish, seeds, nuts, and certain vegetable oils. These fats are crucial for cell membrane function, hormone production, nervous system signaling, and immune regulation (1).

A deficiency in either omega-3 or omega-6 can lead to a range of health problems, including impaired brain function, weakened immunity, poor skin health, and developmental issues. However, in modern Western diets, there is typically excess omega-6 intake and insufficient omega-3, a pattern that can disrupt the body's inflammatory balance and contribute to chronic disease risk (2).

Omega-6: Friend or Foe?

Omega-6 fatty acids are abundant in many vegetable oils (such as corn, sunflower, and soybean oil), as well as in processed foods made with these oils. The most common omega-6 in the diet is linoleic acid (LA), which the body can convert into arachidonic acid (AA) — a precursor for molecules that promote inflammation (3). However, this does not mean omega-6 is inherently harmful.

In fact, omega-6 fats are vital for:

• Growth and development
• Skin and hair health
• Reproductive function
• Normal immune responseCognitive performance across the lifespan
  

The problem lies not with omega-6 itself, but with excessive intake, especially when it is not balanced by adequate omega-3. Estimates suggest that the historical human diet featured an omega-6 to omega-3 ratio close to 2:1, whereas today, many individuals consume these fats at a ratio of 15:1 or higher (2). This imbalance may tilt the immune system toward a pro-inflammatory state, potentially increasing the risk for conditions like heart disease, obesity, diabetes, and autoimmune disorders (4).

Recent studies also suggest that not all omega-6 fats are inflammatory in real-world dietary contexts. For example, linoleic acid from whole foods such as nuts and seeds may actually support heart health when consumed as part of a balanced meal plan (5). The nuance lies in source quality and dietary context: omega-6 from whole plant foods is vastly different from omega-6 from deep-fried or ultra-processed products.

Omega-3 and the Brain

The brain is composed largely of fat, and among these, DHA (docosahexaenoic acid) — a type of omega-3 — is especially crucial. DHA is a structural component of brain cell membranes and supports:

• Neurotransmitter function
• Memory and learning
• Cognitive performance across the lifespan

Omega-3s also influence mental health. Low levels of DHA and EPA (eicosapentaenoic acid) have been linked to increased risk of depression, anxiety, and cognitive decline. Supplementation with omega-3s has shown promise in reducing symptoms of mood disorders and supporting overall emotional well-being (6, 7, 8).

In contrast, diets high in omega-6 and low in omega-3 may contribute to cognitive dysfunction and inflammatory neurodegenerative changes over time. This underscores the importance of maintaining a balanced intake of these essential fats.

Omega-3, Omega-6 and Inflammation

Inflammation is a natural immune response that helps the body heal from injury and fight infection. However, chronic low-grade inflammation is a key driver of many non-communicable diseases, including heart disease, arthritis, metabolic syndrome, and neurodegeneration.

Here, the interaction between omega-3 and omega-6 becomes particularly relevant. Omega-6–derived arachidonic acid leads to the production of pro-inflammatory eicosanoids, which are helpful in acute situations but damaging when overproduced. On the other hand, omega-3s — especially EPA and DHA — give rise to resolvins and protectins, which actively reduce inflammation and promote healing (9).

A diet disproportionately high in omega-6 can lead to sustained inflammatory signaling, while an omega-3–rich diet can moderate this response and reduce disease risk (10). This balance is especially important for individuals with inflammatory conditions such as rheumatoid arthritis, asthma, or inflammatory bowel disease.

Omega-3 and Cardiovascular Health

The cardiovascular system also relies heavily on omega-3s for optimal function. These fats support the heart and blood vessels in multiple ways:

• Lowering triglyceride levels
• Improving endothelial (blood vessel) function
• Stabilizing heart rhythms
• Reducing blood pressure
• Decreasing clotting risk
  

These effects translate to a lower risk of heart attack, stroke, and sudden cardiac death. Clinical studies consistently show that diets rich in omega-3s — especially from fatty fish — are associated with reduced cardiovascular mortality (11, 12).

Omega-6 fats, when replacing saturated fats, can also lower LDL cholesterol and support heart health, if sourced from whole foods and not consumed in excess. A balanced fat profile is more effective than demonizing any one nutrient.

Practical Tips to Optimize Your Fat Intake

You don’t need a complicated diet to harness the benefits of healthy fats. Two simple strategies can help:

• Boost omega-3 intake by:
• Eating fatty fish such as salmon, sardines, or mackerel twice a week
• Including plant-based sources like chia seeds, flaxseeds, walnuts, and hemp seeds
• Using an EPA/DHA supplement if you do not eat fish
  
  
• Limit saturated fats by:
• Reducing intake of animal fats such as butter, cream, fatty meats, and lard
• Using olive oil or canola oil for cooking instead of coconut oil, which is high in saturated fat
• Prioritizing unsaturated fats from whole foods like nuts, seeds, avocados, and olives
  
  

These changes help support a healthier balance of fats in your diet — enhancing heart health, mental clarity, immune function, and overall longevity.

The Bottom Line

Essential fatty acids — omega-3 and omega-6 — are not optional. They are fundamental to human health, influencing everything from brain performance and inflammation to heart rhythm and immune signaling. But it’s not just about getting enough — it’s about getting the right balance.

Modern diets tend to tip too far toward omega-6, often through overuse of refined oils and processed food. Rebalancing by increasing omega-3 intake and reducing saturated fat from animal sources and tropical oils like coconut oil can dramatically improve your body’s ability to regulate inflammation, protect your brain, and support cardiovascular health.

Choose fats wisely. Let whole foods be your primary source, and let balance — not restriction — guide your choices. It’s one of the simplest, most powerful changes you can make for your long-term well-being.