Omega-3 fatty acids are essential for your heart and brain. But lowering your intake of omega-6s — the polyunsaturated fats found in canola, soy, and safflower oils — is equally important. Although in the right amount omega-6s support skin health, keep cholesterol in check, and help blood clot, most Americans consume omega-6s and omega-3s in a ratio of about 20:1 (the ideal ratio is about 4:1). And because both fatty acids require the same enzymes to function properly, getting way more omega-6s starves omega-3s and promotes inflammation in the body, potentially contributing to heart disease, cancer, arthritis, and asthma. Take these three steps to achieve better balance.

  1. RAISE YOUR 3s

    Eat oily fish twice a week. Or take 1,000 mg of a high-quality fish oil daily. TRY: Spectrum Fish Oil Softgels.

  2. LOWER YOUR 6s

    Avoid vegetable-oil-laden processed foods.

  3. GET A GOOD RATIO

    Work in naturally balanced foods, such as hempseeds, chia seeds, flaxseeds, and walnuts. And cook with a well-proportioned oil. TRY: Barlean's Total Omega oil.