A List of Good Fats
to Put in Your Shopping Cart

Its time to start your healthy diet plan and our list of good fats is a great resource.  One of the most important topics we explored within fats & oils for your plan was balance between the Omega-3 and Omega-6 families of polyunsaturated fatty acids.

Did you miss our talk?  Click here for a review of Healthy Diet Fats.

Virtually all seafood will give you a ratio that favors Omega-3, however, each of the members on the following list provides at least 5 times more Omega-3s than Omega-6s.  These foods are particularly valuable to include because we have a tendency to skew the ratio heavily favoring Omega-6 PUFAs on a daily basis.

Favorable Omega-3 : Omega-6 Ratios


  • Cod
  • Mussels
  • Swordfish
  • Anchovies
  • Haddock (includes Monkfish)


  • Tuna
  • Oysters
  • Salmon
  • Herring
  • Ocean Perch (includes Orange Roughy)


  • Squid & Calamari
  • Seabass
  • Caviar
  • Scallops
  • Barracuda

While seafood is the premier source of the essential PUFAs our body needs, the large class of edible seeds - legumes, nuts & seeds, whole grain food groups - and their oils provide smaller, yet well-balanced sources of Omega-3 and Omega-6s for our diet.  The foods with the best balance are listed below.


Flax seeds

Flax oil


Omega-3 : Omega-6 Ratio

3.9 : 1

3.7 : 1

1 : 1.5

**As always, feel free to use the navigation below to backtrack and get an overview of Healthy Diet Mentor and our plan to get you on your way to a lifelong healthy diet.

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