Omega-3, omega-6 and heart health
Key takeaways
- Omega-3 and omega-6 are essential polyunsaturated fats that support heart health.
- Eat oily fish 2–3 times a week and include plant-based sources like chia, flaxseeds, and walnuts.
- Omega-6 fats are not inflammatory when consumed as part of a balanced diet.
Why are omega fats important for heart health?
Omega-3 and omega-6 fats are types of polyunsaturated fats that are essential for good health, especially for your heart and blood vessels. Your body can’t make them, so it’s important to get enough from your diet.
Omega-3 fats help reduce inflammation, lower blood triglycerides, and support heart rhythm and blood vessel function. They are linked with a lower risk of heart disease and stroke.
Omega-6 fats, when eaten as part of a healthy diet, can also support heart health by helping lower LDL (bad) cholesterol.
Eating the right balance of these fats, mostly from whole food sources, is key.
Types of omega-3 fats and omega-6 fats
Omega-3
- ALA (alpha-linolenic acid):
- Found in plant foods like flaxseeds, chia seeds, walnuts, canola and soybean oil
- Can be converted (in small amounts) to EPA and DHA
- EPA (eicosapentaenoic acid):
- Found in fatty fish like salmon, sardines, mackerel, herring, tuna
- Supports heart rhythm and reduces blood triglycerides
- DHA (docosahexaenoic acid):
- Found in same sources as EPA
- Supports brain and eye health, and heart function
Omega-6
- Sunflower, safflower, corn, and soybean oils; nuts and seeds:
- Helps lower LDL (bad) cholesterol and reduce heart disease risk when replacing saturated fat
- Does not cause inflammation as part of a balanced diet
How to include heart-healthy Omega-3 & Omega-6 fats
Small changes can make a big difference. Here are our top tips to include omega fats a part of everyday. To support heart health, aim to:
Eat 2–3 servings of fish each week
Include fresh or canned, including oily fish like salmon, sardines, or mackerel. One serve of fish = 100g cooked (about the size of your palm).
Add plant-based sources of ALA
Foods which contain ALA include chia seeds, flaxseeds, or walnuts
Include oils rich in omegas
Use canola or soybean oil in cooking
What About Omega-3 Supplements?
For most people, getting omega-3s from food sources is enough. But for people with existing heart disease (such as heart failure or high triglycerides), omega-3 supplements (EPA/DHA) may be beneficial. Always check with your doctor before starting a supplement.
Looking for more information on the science behind our recommendations?
We understand there is a lot of nutrition misinformation, and it’s important to find information from credible and trustworthy places. The Heart Foundation’s Heart Healthy Eating Pattern recommendations, and associated resources, are backed by the latest science and made with the unique needs of Australians in mind.
Curious about the evidence that informs our recommendations? Read more about our evidence reviews and position statements.
More healthy eating tools and resources
- We have plenty of resources to help you follow a heart-healthy eating pattern.
- Build your skills and confidence in the kitchen with our tips and tools for planning, shopping, and cooking healthy meals.
- Explore our full range of recipes for delicious, budget-friendly and easy to prepare heart-healthy meals you can make at home.
- Discover our collection of free recipe e-books, from ‘Family recipes on a budget’ to '5 Ingredient Recipes' plus many more.
- Get four weeks of easy-to-follow dinner recipes, shopping lists, tips and other helpful information to make healthy eating easy with our free Heart-Healthy Dinner Plans.
- Looking for more information? Explore our resources on healthy eating and recent articles.
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Last updated23 May 2025