Research
Hormonal
A lower n-6 to n-3 PUFA ratio (e.g., 5:1) shifts eicosanoid production toward anti-inflammatory mediators (resolvins, protectins), reducing cardiovascular disease risk, whereas the Western diet's high n-6/n-3 ratio promotes inflammation and atherosclerosis.
To reduce cardiovascular risk, aim to lower your intake of omega-6 fatty acids (common in vegetable oils) relative to omega-3s (from fish or algae). A ratio closer to 5:1 or lower is associated with less inflammation and lower CVD risk compared to the typical Western diet ratio.
GoodSupportsHIGH confidence
Generally, decreasing the ratio of n-6 to n-3 PUFAs can shift the balance of eicosanoid production to a less inflammatory profile and could be beneficial in the context of vascular inflammation and atherosclerotic events. ... Whereas an n-6/n-3 ratio of 5:1 could prevent CVD, an increased intake of n-6 PUFAs, currently observed in the Western diet, resulting in a four times higher n-6/n-3 ratio, enhances CVD incidences [79] through the activation of the inflammatory pathways.
Why this rating
Supported by multiple epidemiological studies, mechanistic reviews, and consistent findings on eicosanoid pathways.
Source
The Cardioprotective Effects of Polyunsaturated Fatty Acids Depends on the Balance Between Their Anti- and Pro-Oxidative Properties
M Sidorkiewicz · Nutrients · 2024
DOI 10.3390/nu16223937
narrative_reviewCited 20×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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