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December 19, 2022 • Brain Health, Healthy Living

How to Optimize Your Omega 6 Fats and Omega 3 Fats

How to consume the optimal ratio of these essential fats is critical for overall brain and body health.

Omega 3 Foods including salmon sardines eggs dark leafy greens oily fish

Consume the Optimal Ratio

Consuming optimal amounts of omega 3 fats relative to omega 6 fats is vitally important for brain health, heart health, and lowering inflammation in the body.

And because these three things are EVERYTHING, I urge you to take advantage of the advice that follows to keep these two fats in a healthy balance.

Tragically, the average American consumes about 20 times more omega 6 fats than omega 3 fats. The ideal ratio is felt to be closer to 2:1 (twice as much omega 6 relative to omega 3).

Consume More Omega 3 Fats

  • Strive to eat oily fish at least three times a week. (Salmon, especially wild salmon is best.) There is no more effective way to reach optimal intakes of omega 3 fats than eating oily fish!
  • Enjoy the other omega -3 rich foods regularly – dark leafy greens, oysters/other seafood, walnuts, canola oil, flax, chia, and hemp seeds, and omega-3 eggs.
  • Consider high-quality fish oil supplements as a safety net. I prefer the Nordic Naturals Ultimate Omega brand in liquid or capsules – use as directed on bottle on days you do not consume oily fish.

Consume Less Omega 6 Fats

  • Restrict your intake of processed foods that contain soybean oil and corn oil. Both are filled with omega 6 fats. Beware – they are everywhere!
  • Do not buy corn oil or soybean oil. Use the monounsaturated oils instead: olive oil, avocado oil, or canola oil instead.
  • Avoid salad dressings and mayonnaise that are made with corn oil and soybean oil. Make your own salad dressings with olive oil and only buy canola oil or avocado oil-based mayonnaise.
  • Minimize your intake of red meats and look for grass-fed beef and pork. Conventionally raised cows and pigs are fed unnatural diets of corn and soy.

Salmon Cakes with Yogurt Dill Sauce

Serves 8-10

A great recipe for optimizing your omega 6 fats to omega 3 fats ratio: Canned salmon is an underutilized superfood. I grew up eating this recipe once a week and feel so grateful as I know my brain benefited. This is a good recipe for getting kids to eat salmon and is more economical than fresh.


Salmon cakes:

  • 2, 6oz cans of red sockeye salmon (with liquid)
  • 2 large omega 3 eggs, beaten
  • 1/2 cup bread crumbs (preferably whole wheat) or instant oats
  • 2 tbsp chopped scallions
  • 2 tbsp chopped shallots
  • 4 tbsp chopped parsley
  • Grated zest of 1 lemon
  • Juice of 1 lemon
  • Kosher salt and freshly ground pepper to taste
  • 3 tbsp canola oil


  • 2 tsp prepared horseradish
  • 1/3 cups plain  Greek yogurt
  • 2 tbsp chopped dill
  • 1 lemon, juiced
  • 1 tbsp of honey


For the croquettes:

Mix all ingredients together EXCEPT for the oil. Form into patties. Heat the oil over medium-high heat. Pan fry cakes until golden brown on either side. Serve with dill sauce (below).

For the sauce:

Mix all ingredients until well combined.