Omega‑3 fats have become a regular topic in health conversations—and that is a positive change. We now know that your omega‑3 status, especially your Omega‑3 Index, is a meaningful marker for long‑term heart and brain health, and the encouraging part is that it can be improved with relatively simple changes in food and supplementation once you know where you stand. This is why, at Ondol Clinic, we see testing your fatty acid status as a practical first step rather than an abstract idea.
Why omega‑3 and omega‑6 matter
Omega‑3 and omega‑6 are families of “essential” fats, meaning your body cannot make them and you must obtain them from your diet. They are key building blocks of every cell membrane and play important roles in regulating inflammation, blood clotting, circulation, and many hormonal signals in the body.
Omega‑3 fats—particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—are found mainly in oily fish such as salmon, sardines, mackerel and herring, in some algae, and in smaller amounts in plant foods like flax, chia and walnuts.
Omega‑6 fats—such as linoleic acid and arachidonic acid—are found in nuts and seeds, many plant oils (like sunflower, safflower, soybean and corn oils), processed foods made with these oils, and in the fat of animals raised on grain‑based feed.
Both families are important; the concern is not omega‑6 itself, but an excess of omega‑6 relative to omega‑3.
Why most people have plenty of omega‑6
In traditional human diets, omega‑6 and omega‑3 intake were roughly in balance, close to a 1:1 ratio. Modern Western diets, however, often sit much higher, driven by the widespread use of industrial seed oils, packaged foods and grain‑fed animal products.
Grain‑fed red meat tends to have a higher omega‑6 to omega‑3 ratio than pasture‑raised meat because the fats present in the animal’s feed accumulate in its tissues. On top of this, many everyday foods—biscuits, chips, commercial dressings, takeaway meals—are cooked in or contain omega‑6‑rich oils. As a result, most people’s “omega‑6 tank” is already full, often overflowing, while their omega‑3 intake remains modest. This is why we rarely see omega‑6 deficiency in clinic; the challenge is nearly always to lift omega‑3 enough to bring the overall balance back into a healthier range.
Why omega‑3 is usually the missing piece
Omega‑3, especially EPA and DHA, is where many people fall short. Large population studies show that people following Western‑style diets commonly have an Omega‑3 Index around 4–6%, while an index of roughly 8–12% is associated with a lower risk of fatal heart events. Even individuals who eat “clean” diets can test low if they rarely eat oily fish or if their diet is dominated by plant oils and processed foods.
Several patterns contribute to low omega‑3 levels:
- Fish is eaten infrequently or mostly as lean white fish rather than oily fish.
- Oily fish portions are small, irregular, or replaced by crumbed or battered products.
- Daily intake of seed oils and processed foods pushes the omega‑6 side of the equation higher.
The result is familiar: high omega‑6, relatively low omega‑3, and a ratio that favours chronic, low‑grade inflammation. Correcting this is less about dramatic restriction and more about deliberately lifting omega‑3 while trimming back excess omega‑6.
Not all fish are equal
It is natural to assume that “eating fish” automatically solves the omega‑3 question, but the picture is more nuanced. Fish are essentially what they eat. Wild fish accumulate EPA and DHA from smaller fish and marine algae, while farmed fish are given formulated feeds that can vary widely in their content of marine oils and plant oils.
Farmed salmon, for example, can still be a valuable source of omega‑3 fat. However, when more plant oils are used in feed, the overall omega‑3 content and the omega‑3 to omega‑6 balance can decline, and there is considerable variation between farms and species. Supermarket fish that is farmed, crumbed, battered or heavily processed may therefore provide less EPA and DHA than expected and sometimes more omega‑6, particularly if it is cooked in seed oils.
This helps explain why many people remain low in omega‑3 despite “eating fish”: the type of fish, how often it is eaten, and how it is raised and prepared all matter.
Why balance matters more than perfection
A very high omega‑6 to omega‑3 ratio has been associated with higher rates of cardiovascular disease, cancer and inflammatory and autoimmune conditions, while shifting this ratio towards more omega‑3 is linked with better outcomes in several chronic diseases. People whose ratio is closer to traditional patterns appear to have lower overall mortality than those with the very high ratios typical of modern diets.
At Ondol Clinic, our aim is not to create anxiety around specific foods but to restore balance.
We focus on:
- Bringing the Omega‑3 Index into a healthier target range.
- Gently improving the omega‑6 to omega‑3 ratio by adding omega‑3‑rich foods, selecting better fats and oils, and reducing reliance on the most omega‑6‑dense processed foods.
This approach emphasises practical, sustainable changes rather than rigid rules.
How the Complete Fatty Acids Test helps
The Complete Fatty Acids Test we use at Ondol measures your Omega‑3 Index, your omega‑6 to omega‑3 ratio and other markers linked to inflammatory balance. Because the Omega‑3 Index reflects the last three to four months of intake, it offers a long‑term view of your fatty acid status rather than a snapshot of last night’s dinner.
With your results in hand, we can:
- Show you clearly where your Omega‑3 Index sits—low, intermediate or optimal.
- Explain how your omega‑6 to omega‑3 ratio compares with ranges associated with better health.
- Design a straightforward plan—using food first and, if appropriate, targeted supplementation—to move those numbers in the right direction.
We typically re‑test after a few months so you can see how your efforts are translating into measurable change. This feedback often proves highly motivating and helps refine your long‑term nutrition strategy.
A gentle next step
At Ondol Clinic, we have found that once people see their own fatty acid profile, they become more aware of how everyday food choices influence their heart, brain and inflammatory health. Small, consistent adjustments—such as including oily fish a couple of times a week, choosing better cooking oils or adding a suitable omega‑3 supplement—can make a real difference over time.
If you are curious about your own omega‑3 and omega‑6 balance, or you are wondering whether your current diet truly supports your long‑term health goals, the Complete Fatty Acids Test can offer valuable clarity. You are welcome to get in touch with the Ondol team to explore whether this type of testing and personalised support fits into your broader wellbeing journey. Give us a call on 07 3371 0100 to make an appointment, or click here.
