Omega-6 Fatty acids

Omega-6 fatty acids, a type of unsaturated fat, are essential fatty acids, meaning that they aren't synthesized by the human body and must be consumed in foods. Omega-6 fatty acids help lower cholesterol, promote brain and heart health, reduce inflammation and also help keep skin healthy. Most American diets, however, include too many omega-6 fatty acids and not enough omega-3 fatty acids, another type of essential fatty acid. Keeping the ratio of omega-6 to omega-3 fatty acid between 2-to-1 and 4-to-1 helps reduce the risk of disease, the University of Michigan states. Many foods contain omega-6 fatty acids.

Vegetable Oils

Vegetable oils comprise the largest group of omega-6 fatty acids. Vegetable oils have high amounts of omega-6 fatty acids, mostly in the form of linolenic acid, which accounts for 85 to 90 percent of dietary omega-6, the American Heart Association states. Corn oil, cottonseed oil, peanut oil, safflower oil, sesame oil, sunflower oil and soybean oil all contain large amounts of omega-6 fatty acids. Many salad oils and mayonnaise also contain large amounts of omega-6 fatty acids.

Processed Foods

Many processed foods contain large amounts of omega-6 oils and account for the large increase in omega-6 fatty acid consumptions. Pastries, cakes, cookies, chips, crackers, doughnuts and nearly all other processed, packed snack-type foods all fall into this category. Fast foods, processed meats such as hot dogs and fried foods also contain large amounts of omega-6 fatty acids.

Animal Sources

Chicken, eggs, beef and other animal fats have high levels of omega-6 fatty acids. Research conducted at California State University-Chico and reported in 2004 by Dr. Cindy Daly of the College of Agriculture found that grass-fed animals had a more favorable omega-6 to omega-3 ratio than animals fed grain.