Many health professionals have long believed that omega-6 fats are essential to the human diet. These polyunsaturated fatty acids (PUFAs), particularly linoleic acid, were once thought to be beneficial. However, growing research indicates that excessive intake of omega-6 fats—especially from processed seed oils—may be doing more harm than good.
In the past 150 years, omega-6 intake has increased from just 2–3 grams per day to over 30–40 grams per day. These fats now make up nearly 20% of the modern diet. This dramatic rise has been linked to increased rates of obesity, diabetes, heart disease, cancer, and other chronic conditions. Many researchers now believe that reducing omega-6 intake to historical levels could significantly lower the risk of these diseases.
Previously, the focus was on balancing omega-6 with omega-3 fatty acids. However, new evidence suggests that it’s not just the ratio that matters—it’s the total intake of omega-6 that’s causing harm.
Vegetable oils—like soybean, corn, safflower, cottonseed, and canola—are among the main sources of omega-6 fats. These oils are industrially processed using high heat, chemical solvents like hexane, and artificial deodorizers and stabilizers. The result is a high-calorie, nutrient-poor oil packed with oxidized byproducts and synthetic chemicals such as BHA, BHT, and TBHQ, which are known to disrupt hormones and suppress immune function.
Historically, vegetable oils weren’t part of the human diet. In the early 20th century, cottonseed oil—a byproduct of cotton production—was transformed into a soap ingredient and eventually marketed as a cooking fat (Crisco). Later, the rise of soybean and canola oil was fueled by aggressive marketing and flawed studies linking animal fats to heart disease.
Fats are generally classified as saturated, monounsaturated, or polyunsaturated. PUFAs, like those found in seed oils, are more prone to oxidation, which generates harmful byproducts such as OXLAMs (oxidized linoleic acid metabolites). These compounds contribute to inflammation, arterial damage, and plaque buildup in blood vessels.
It’s important to distinguish between linoleic acid (LA) and conjugated linoleic acid (CLA). CLA, found in grass-fed beef, has health-promoting properties. LA, found in seed oils, is associated with chronic disease.
The problem lies in total omega-6 consumption, not just its balance with omega-3s. Evidence suggests that saturated fat may even be protective when compared to omega-6 PUFAs.
High consumption of linoleic acid has been linked to increased risk of:
- ARDS (Acute Respiratory Distress Syndrome), especially in cases involving COVID-19
- Cancer, by impairing mitochondria and allowing mutated cells to thrive
- Diabetes, through insulin resistance and mitochondrial damage
- Skin aging and increased risk of sunburn and skin cancer
- Brain disorders such as anxiety, depression, cognitive decline, and Alzheimer’s
- Autoimmune and inflammatory conditions like arthritis, asthma, and infertility
Seed oils may also worsen gut health, contributing to IBS and IBD, and can alter the gut microbiome in ways that promote inflammation.
Avoiding omega-6 fats can be challenging because they’re present in nearly all processed foods—chips, crackers, salad dressings, sauces, baked goods, and fried items. Most restaurant food is fried in reused vegetable oil, which becomes even more toxic with each use.
Even meats such as conventionally-raised chicken and pork are high in omega-6 due to their grain-based diets. Simply eating more omega-3s does not offset the damage caused by excessive omega-6 intake.
To reduce omega-6 exposure, it’s best to avoid all processed foods, especially those that are fried, and rely on natural fats such as:
- Olive oil (in moderation, and ideally unadulterated)
- Coconut oil
- Avocado oil
- Grass-fed butter and ghee
- Animal fats like beef tallow and lard from pasture-raised animals
Beef, bison, lamb, and other ruminant meats contain far lower levels of omega-6 fats than chicken or pork. Grass-fed red meat also contains beneficial fats like CLA and DHA. These natural fats are more stable, provide essential nutrients, and are far less likely to promote inflammation.
The shift away from seed oils and back to traditional fats used by previous generations may be a key step in protecting health and reducing the risk of chronic disease. Eliminating industrial seed oils from the diet offers one of the most impactful changes that can be made for long-term wellness.
