15 Foods High in Omega Fatty Acids

The importance of the omega-3 to omega-6 ratio

​Eating your way to longevity doesn’t mean overloading on omega-3s. In fact, they work better when balanced with a proper intake of omega-6s.​  ​Omega-6s are essential polyunsaturated fatty acids that deliver linoleic acid (LA) to the body. They’re also more abundant that the other types of omega fatty acids, and that can be a problem.

“Because of the way our food supply continues to be, there is no way you will ever be deficient in omega-6s. They’re everywhere,” Simopoulos explains.​

​Most older adults on a Western diet eat too many omega-6s compared to omega-3s. In their unhealthiest form, omega-6s are found in fried foods and foods that come in bags and boxes.​ ​

An imbalanced omega-3 to omega-6 ratio often leads to weight gain. “Omega-6 fatty acids increase the size of the fat cell, the number of fat cells and appetite,” Simopoulos says. “That’s why many people find they lose more weight eating omega-3-rich meals found in the Mediterranean diet.”​ 

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Who Should Take Fish Oil?

Many studies have found that eating fresh food is better than taking supplements, but if fresh fish is too expensive or if you don’t like the taste, consider fish oil.

A study in the Mediterranean Journal of Rheumatology found that fish oil may ease aches and pains associated with rheumatoid arthritis and reduce inflammation. For concerns about cognitive decline, joint problems and high triglycerides, O’Keefe suggests fish oil that delivers 1,500 mg to 2,000 mg of EPA and DHA per day. ​ 

​However, O’Keefe recommends that older adults with atrial fibrillation — an irregular heartbeat — take no more than 600 to 700 milligrams of EPA and DHA per day. “If you start taking high doses of EPA and DHA — around 3,000 to 4,000 milligrams per day — your risk of A-fib goes up as much as 15 percent,” he says.​ 

​Before you take fish oil, smell it to make sure it isn’t rancid. And always keep fish oil liquids refrigerated.​

​According to Simopoulos, people should aim for an omega-6 to omega-3 ratio of 4:1. That means getting enough EPA and DHA in your diet and opting for healthier sources of omega-6s, like these:​ ​

Sunflower seeds (10.6 grams of LA per 1/4 cup). ​Sunflower seeds are not only full of healthy fats, but research suggests that they can help regulate blood pressure. Mix one tablespoon into salads or trail mix.​ 

​Peanut butter (1.9 grams of LA per tablespoon). Peanut butter is rich in nutrients we sometimes lack as we get older, including iron. Opt for brands made without artificial sweeteners or added sugars.​ ​

Egg yolks (1.8 grams of LA per large egg)​. Eggs are packed with vitamin D and other key anti-aging nutrients. Most older adults with normal cholesterol levels can eat up to two per day.​ ​

Cashews (2.6 grams of LA per ounce)​. Cashews can satisfy our cravings for crunchy, salty snacks. As a bonus, they’re also rich in the omega-3 fatty acid ALA and high in protein.​ 

​Tofu (3 grams of LA per 1/2 cup)​. With a mild, nutty flavor, tofu pairs well with many dishes. Science also shows that eating the soybeans in tofu may ease hot flashes.​​

What about omega-9 fatty acids?

Along with omega-3s and omega-6s, there’s one other important and often overlooked source of omega fatty acids: omega-9s.

While they aren’t considered essential, they’re the major source of monounsaturated fatty acids (MUFAs) expressed mainly as oleic acid (OA). They offer several health benefits.​ ​Here are a few omega-9-rich foods packed with anti-aging properties.​ ​

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Choosing the Best Olive Oil

Not all olive oils are made equal. For an olive oil high in omega-9 fatty acids and polyphenols — one of the best sources of antioxidants for aging, O’Keefe offers this tip: “If you cleanse your mouth with a little water and then taste a half-teaspoon of olive oil, in about 15 to 20 seconds you should feel a black pepper-like sting at the back of your throat. The more intense the burn, the higher the polyphenols.”​

Olive oil (10.2 grams of MUFAs per tablespoon)​. Reach for extra virgin olive oil; it has the highest level of polyphenols. These powerful compounds may help protect you against cancer, diabetes and dementia.​ ​

Almonds (9 grams of MUFAs in 23 nuts). ​Swap processed snacks for a small handful of these high-fiber nuts. Almonds may even help lower bad cholesterol — pair them with dark chocolate for a healthy treat.

Hazelnuts (6.4 grams of MUFAs in 10 nuts)​. Slightly sweet and toasty, hazelnuts can help satisfy your chocolate cravings. They’re also high in magnesium, an electrolyte that nourishes the heart.

​Walnuts (9 grams of MUFAs per 3/4 cup)​. These delicious nuts are perfect for toasting and adding to salads or yogurt or eating by the handful (just not too many if you are watching your weight, because they are high in calories). According to the American Heart Association, eating walnuts every day could reduce the risk of heart attack.​​

Avocados (14.7 grams of MUFAs per cup)​. Avocado toast might seem trendy, but the benefits stack up. A study in the Journal of the American Heart Association found that eating avocados may lower the odds of death from heart disease.