Good Fats vs. Bad Fats

There are two types of fats that our bodies need and they each serve different purposes. Omega-3s reduce inflammation and can help lower the risk of heart disease, cancer and arthritis. On the other hand, omega-6s increase inflammation. The majority of Americans consume way too much omega-6s and much too little omega-3s, causing obesity and other chronic diseases. We need to create a balance between our consumption of the two types of fatty acids.

So how do we cut down on omega-6s?

First, we can refuse the urge to get processed and fast foods. Say goodbye to McDonalds and Kentucky Fried Chicken! We can also exchange vegetable oils to extra virgin olive oil. Here are some other examples of foods that contain omega-3s and omega-6s.

Omega-3 fatty acids: seafood (especially cold water fish such as salmon, sardines, herring, mackerel), whole grains, fruits and vegetables, olive oil, flax seed, beans, nuts and seeds, spinach, winter squash, broccoli and cauliflower

Omega 6 fatty acids: processed foods (cakes, cookies, doughnuts, hot dogs, fried foods), animal fats (chicken, eggs, beef, bacon), vegetable oil, most salad dressings, mayonnaise, pork, red meat, dairy, grains and cereals, nuts and seeds, lunch meats, soy products

Some foods are enriched with both omega-3s an 6s, such as nuts and seeds.

Quick and Easy changes:

Replace polyunsaturated vegetable oils for extra virgin olive oil.

Replace salad dressings with balsamic vinaigrette.

Replace white bread for whole grain bread.


I’m Kayana, the voice of a little birdie, encouraging us to stay fit by eating delicious but healthy foods, working-out, and treating ourselves well. I’m an NYU student, a musician, and a health-nut! When I’m not doing schoolwork, practicing the oboe or at choir rehearsal, I’m usually working-out, cooking, or eating.

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