Omega-3 vs Omega-6 for Heart Health: How to Choose

The Quick Take: It is not either-or

Omega-3 and omega-6 are both essential fats, your body cannot make them in meaningful amounts.

For heart health, the most helpful question is often, “What are these fats replacing in my diet?” Swapping butter, fatty meats, and many ultra-processed snacks for unsaturated fats tends to support healthier cholesterol patterns and overall cardiovascular risk.

Omega-3s get more attention because EPA and DHA (the omega-3s found in fish and seafood) have clearer links to lowering triglycerides and may help with inflammation and plaque stability. Omega-6s (mainly linoleic acid from plant oils, nuts, and seeds) can lower LDL cholesterol when used instead of saturated fats, which is one reason many heart-focused eating patterns include them.

Important: Supplements are not automatically “heart healthy.” If you take anticoagulants or antiplatelet medicines, have a bleeding disorder, are planning surgery, or have atrial fibrillation, check with a clinician before starting high-dose fish oil or other concentrated omega products.

What omega-3s do for the heart

Omega-3 is a family of fats. The most discussed for cardiovascular health are EPA and DHA (from fish) and ALA (from plants).

EPA and DHA can reduce triglycerides in many people, which is why some guidelines discuss omega-3 intake as part of triglyceride management. They may also modestly affect blood pressure and heart rhythm in certain contexts, although results can vary depending on dose, baseline risk, and whether omega-3 comes from food or supplements.

ALA (found in flax, chia, walnuts, and some plant oils) is still valuable, but the body converts only a portion of ALA into EPA and DHA. That means plant sources can support heart-healthy eating patterns, but they do not always substitute one-for-one for fatty fish.

Food-first tends to be the easiest way to get omega-3s without overdoing calories. Some omega-3 rich foods are also relatively high in Energy Density, so portion size still matters if weight or triglycerides are a concern.

What omega-6s do for the heart

Omega-6 fats are also essential. The main one in the diet is linoleic acid, commonly found in soybean, corn, sunflower, and safflower oils, as well as nuts and seeds.

Omega-6s are often misunderstood as “pro-inflammatory.” In real diets, replacing saturated fat with omega-6 rich foods generally improves LDL cholesterol and can support cardiovascular risk reduction. This is one reason many mainstream heart-healthy dietary patterns include plant oils, nuts, and seeds.

The nuance is that omega-6 intake often rises alongside ultra-processed foods, because many packaged snacks and fried foods use inexpensive vegetable oils. In that scenario, the issue is rarely omega-6 alone, it is the overall dietary pattern, excess calories, low fiber, and high sodium.

If you are trying to improve heart health, it usually makes more sense to limit deep-fried and highly processed foods than to avoid omega-6 containing whole foods like nuts and seeds.

How they compare in real life (foods, patterns, and trade-offs)

Omega-3 tends to shine when your goal is triglyceride support and seafood-based eating. Fatty fish also provides protein and micronutrients, which can make it easier to build meals that support blood pressure and weight goals.

Omega-6 tends to shine when your goal is improving LDL cholesterol by replacing saturated fats. Using plant oils in place of butter or shortening, and choosing nuts or seeds instead of processed snacks, often helps overall lipid patterns.

A practical way to compare them is by “swap value”:

If you replace fatty red meat or processed meats with salmon, sardines, trout, or herring, you are often increasing omega-3 while lowering saturated fat. That combination is generally favorable for heart risk factors.

If you replace butter, ghee, coconut oil, or shortening with a liquid plant oil, you are often increasing omega-6 (and sometimes omega-3 in small amounts) while lowering saturated fat. That swap is also generally favorable for LDL cholesterol.

If you add large amounts of any oil on top of your usual diet, you may raise total calories. Because fats are calorie-dense, this can work against weight goals, which can indirectly affect blood pressure, lipids, and blood sugar.

Pro Tip: Instead of chasing a perfect omega-3 to omega-6 “ratio,” focus on two habits most guidelines emphasize, eat fish regularly if you can, and use unsaturated fats (plant oils, nuts, seeds, avocado) in place of saturated fats.

How to choose what fits your situation

Your best choice depends on your current diet, lab results, and medications.

Consider these decision points:

If you have high triglycerides: Ask your clinician whether increasing fatty fish intake is enough, or whether a concentrated omega-3 product is appropriate. Over-the-counter fish oil varies in EPA and DHA content, and dosing is not one-size-fits-all.

If your LDL cholesterol is the main issue: Replacing saturated fats with unsaturated fats (often omega-6 rich plant oils, nuts, and seeds) is a common dietary strategy. Pair this with more soluble fiber (oats, beans, lentils) for a stronger effect.

If you do not eat fish: Plant sources of omega-3 (ALA) can support a heart-healthy pattern, but you may want to discuss whether an algae-based DHA and EPA supplement is reasonable. This can be a useful option for some vegetarians and vegans.

If you have reflux, fishy burps, or trouble tolerating supplements: Food sources are often easier to stick with. If you do use supplements, taking them with meals and trying different formulations may help, but talk to a pharmacist or clinician if symptoms persist.

If you are already using multiple supplements: Review your full list with a clinician to avoid duplications and interactions. This is especially important if you have Nutrient Deficiencies or take prescription lipid-lowering therapy.

Omega fats are only one piece of cardiovascular risk. Sleep, activity, blood pressure control, diabetes management, and smoking status can outweigh small differences between omega-3 and omega-6 for many people.

Some people also notice omega-3s help with non-cardiac issues like Dry Eye. That can be a legitimate “bonus” reason to prioritize omega-3 rich foods, but it should not replace a heart-focused plan with your clinician.