Omega-6 fatty acids: Can they cause heart disease?

Omega-6 fatty acids are a type of healthy fat called polyunsaturated fat. Omega-6s can be good for the heart. They seem to protect against heart disease. You can get them from sources such as plant oils, eggs and walnuts.

Omega-6s are good to eat in small amounts in place of saturated fats. Saturated fats come from sources such as meat, dairy products and baked goods.

The body can make most of the fatty acids it needs. But it can't make an important omega-6 fatty acid called linoleic acid. This fatty acid is important for good health. Because the body can't make linoleic acid, you may hear it called an essential fatty acid. You can get linoleic acid and other omega-6s by following a healthy diet.

Fatty acids have different effects on the body. Some fatty acids are believed to cause swelling, also called inflammation. Inflammation is a risk factor for heart disease. But other fatty acids seem to fight inflammation. Eating a mix of omega-6s and other healthy fats called omega-3s seems to lower the risk of inflammation.

Overall, studies don't link omega-6s with a higher risk of heart disease. In fact, research shows that omega-6s can help lower the risk of heart disease or stroke.

To help keep your heart healthy, limit how much saturated fat you eat. For instance, use less butter when cooking. Instead, you could use a plant oil that's rich in omega-6s, such as soybean oil or corn oil. Or choose Brazil nuts or walnuts as snacks. They're full of omega-6s as well.

Also, be sure to eat foods that have omega-3s. Good choices include fatty fish such as salmon, sardines and Atlantic mackerel.