How to Reduce Inflammatory Omega-6 Oils in Your Diet

The total amount of Omega 6 oils in the standard Western diet is way too high.  Humans need a balance of Omega 3, 6, and 9s and because of processed vegetable oils, we are getting way too many Omega 6 oils and not enough Omega 3s or 9s.

Elevated Omega-6 intakes are associated with an increase in all inflammatory diseases – which is to say virtually all diseases. The list includes (but isn’t limited to):

  • cardiovascular disease
  • type 2 diabetes
  • obesity
  • metabolic syndrome
  • irritable bowel syndrome & inflammatory bowel disease
  • macular degeneration
  • rheumatoid arthritis
  • asthma
  • cancer
  • psychiatric disorders
  • autoimmune diseases

Chris Kresser, author and health researcher writes that "Anthropological research suggests that our hunter-gatherer ancestors consumed omega-6 and omega-3 fats in a ratio of roughly 1:1. It also indicates that both ancient and modern hunter-gatherers were free of the modern inflammatory diseases, like heart disease, cancer, and diabetes, that are the primary causes of death and morbidity today."

Isn't that fascinating?  The number one culprit is SOYBEAN OIL.  

To remedy that, we want to cut back on Omega 6 oils in our foods, and increase Omega 3 and 9 in our diets. 

AVOID: Oils high in Omega 6

  • Margarine (made with soy oil)
  • Soy oil
  • Peanut oil
  • Vegetable Oil
  • Corn Oil
  • Rice Bran Oil

REPLACE WITH higher Omega 3 and Omega 9 oils such as:

  • Real butter
  • Ghee
  • Avocado Oil
  • Real, certified Extra Virgin Olive Oil (if not certified, if may be fraudulent!)
  • Coconut Oil
  • Avoid buying pre-made products that include olive oil, since most likely the olive oil will be unintentionally fraudulent.

The California Olive Oil Council certifies the purity of olive oil in the bottle at the stores themselves. I only buy olive from this list, to make sure I'm getting 100% olive oil in the bottle.

California Olive Oil Council Certified Oils

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