Omega-6 Fat: Is It Really That Deadly?

By Ted

2809-omega-6-fats-deadly.jpgEven non-hydrogenated vegetable oils, high in omega-6 fatty acids can have devastating health effects if consumed in large quantities.

Or, so we’ve been told by several health aficionados, whose message is gaining popularity.

So which scientific studies is the demonization of omega-6 (linoleic fatty acid) based on?After all, vegetable oils rich in those fatty acids are in just about everything from chips and fast food to even, so called healthy, Lean Cuisine frozen meals. While some of us may have already reduced or eliminated such foods in our diets, the vast majority of people haven’t.

Let’s see what the research says.

Omega-6 Fatty Acid Studies

What can we conclude?

I think it’s pretty clear that the majority of the research would suggest that diets high in omega-6 fatty acids aren’t a good idea. But, should we cut them out entirely? The research also shows that balance is the key. Omega-6 fatty acids should be in proper proportion to omega-3 fatty acids. The debate lies in what exactly that proportion should be.

Low omega-6 vegetable oils

Check nutrition labels in order to know what kind of fatty acids are in a product. Some products won’t list omega-6 fatty acid, but you can identify it also as linoleic. Also, look for the names of the oils used in the ingredients list.

Choose: olive oil, avocado oil, coconut oil, canola oil, flaxseed, almond oil, fish oil

Avoid: corn oil, sunflower oil, safflower oil, soybean oil, wheat germ oil, sesame oil


  1. Emmanouel

    Hi MI name is Emmanpouel
    KENOURYIAKIS with all my
    respect but I have information and quations about healthy lifestyle it maybe yousfold and im ooking for answers my grandmother was the last person in the whole small town of about three thousand people to die they say she was over 110 my
    Fathers sister my ann her daughter died les month 96 years old is the place that they leave has anything to do
    with,if it does im in trouble
    Because my family don’t want to move in crete island.

  2. pleasantevening

    @Milemom i agree its always the ratio that u take in,,
    omega 6 fatty acids are unsaturated fats when consumed in moderation can in fact promote the heart functioning.
    even the American Heart association approves that..

  3. Milemom

    Yes, the ratio is important: most Americans eat 20-30:1 ratio of omega 6:3… but the preferred ration is 2:1!!! The maximum ratio should be no more than 4:1. No one needs to consciously seek omega 6, we all get plenty.

  4. Nicole German (RD)

    Great post! I was excited to read your post when I saw the title. I am a big proponent of keeping the omega 6 oils and other fats to a minimum while increasing those omega 3’s as much as possible.

  5. Spectra

    I always understood that it was more about the ratio of omega-6:omega-3 fatty acids in your diet that was important. If you eat omega-6 fatty acids, just be sure to eat enough omega-3 fatty acids to balance them out. This is why I take fish oil–I figure it helps balance out any omega-6’s I get in my diet.