Omega-3 vs. Omega-6 – Which Fats Help, Which Harm?
Not all fats are bad – but some are dangerously out of balance.
Your cells, brain, and hormones depend on the right fatty acids.
So let’s clear the confusion once and for all.
💡 1. What are Omega-3 and Omega-6 fats?
They’re both essential fatty acids – meaning your body can’t make them on its own.
You need to get them from food.
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Omega-3: Anti-inflammatory, supports heart, brain & joints
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Omega-6: Pro-inflammatory in excess – helpful in small doses
🧠 It’s not Omega-6 = bad. It’s too much Omega-6 = big problem.
⚖️ 2. Why the ratio matters more than the amount
Your body needs balance – ideally around 1:1 to 1:4 (Omega-3:Omega-6).
Most people today are at 1:15 or worse.
Result?
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Chronic inflammation
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Increased risk of heart disease
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Poor recovery
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Joint pain
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Brain fog
🥑 3. Where they hide (food sources)
| Omega-3 (GOOD) | Omega-6 (TO WATCH) |
|---|---|
| Fatty fish (salmon, sardines, mackerel) | Refined vegetable oils (soy, corn, sunflower) |
| Walnuts, flaxseeds, chia seeds | Packaged snacks, deep-fried foods |
| Grass-fed meat, eggs | Store-bought sauces, dressings |
🧠 Tip: Most Omega-6 overload comes from processed oils and hidden ingredients.
🛠️ 4. How to fix your fat balance
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Add Omega-3-rich foods daily
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Reduce or replace vegetable oils with olive oil or avocado oil
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Eat more whole foods, less processed junk
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Consider a quality Omega-3 supplement (fish or algae-based)
🚀 PulseCore Takeaway
Fat is not the enemy.
Imbalance is.
Reclaim your health by fixing your Omega ratio – one smart bite at a time.