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This week, we’re taking a closer look at one of the most widely discussed — and misunderstood — areas of nutrition science: dietary fats.
Omega-3 fatty acids are often associated with heart health, but their role extends far beyond cholesterol levels.
These fats become part of cell membranes throughout the body, influencing how blood vessels relax, how immune cells communicate, and how tissues respond to inflammation and low oxygen stress.
→ Researchers are now studying omega-3s not just as nutrients, but as regulators of endothelial function, vascular signaling, and angiogenesis.
Omega-3 and Omega-6 Fatty Acids: Both Essential
Omega-3 and omega-6 fatty acids are essential polyunsaturated fats, meaning they must be obtained through the diet.
They serve distinct but complementary roles:
Omega-3 Fatty Acids
ALA, EPA, and DHA are the three main omega-3 fatty acids. They differ primarily in their dietary source, chain length, and health functions.
ALA is a plant-derived omega-3 fatty acid found in foods such as flaxseed, chia seeds, and walnuts. ALA can convert to EPA and DHA which are found in fatty fish, but are originally produced by the microalgae in the marine food chain.
Omega-3 fatty acids:
Contribute to the structure of cell membrane phospholipids
Precursors for eicosanoid (signaling molecules) that support cardiovascular, immune, pulmonary, and endocrine function
Supply DHA, which is highly concentrated in the retina, brain, and sperm
Omega-6 Fatty Acids
Linoleic acid is the primary omega-6 fatty acid found in foods such as vegetable oils, nuts, seeds, and soybeans.
Omega-6 fatty acids:
precursor for eicosanoids (signaling molecules) involved in necessary host inflammatory pathways, vasoconstriction, and platelet aggregation
contribute to normal growth and development
support skin barrier integrity
Which statement about omega-6 fatty acids is most accurate?
Omega-3s and Eye Health
Omega-3 fatty acids are an area of interest in both dry eye disease (DED) and age-related macular degeneration (AMD). Current evidence suggests omega-3-rich foods—particularly oily fish containing EPA and DHA—may support retinal and ocular surface health through anti-inflammatory mechanisms.
However, evidence for omega-3 supplements is more mixed. Several studies suggest whole-food sources may provide greater benefit than capsules, potentially due to additional nutrients and synergistic dietary effects.
For many patients, increasing dietary intake of fatty fish, nuts, and seeds may be a reasonable first-line approach.
Omega-3s and Angiogenesis
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), actively participate in pathways involved in angiogenesis.
Evidence suggests omega-3s can:
Regulate VEGF activity
Improve endothelial cell function by helping blood vessels relax and expand more effectively, supporting circulation and oxygen delivery
Reduce production of inflammatory molecules such as TNF-α and certain prostaglandins that can damage the inner lining of blood vessels
Increase production of nitric oxide, a molecule that helps keep blood vessels flexible and supports healthy blood flow
Influence the structure of cell membranes, which affects how vascular and immune cells communicate during inflammation and tissue repair
Rather than acting as purely pro- or anti-angiogenic agents, omega-3s help regulate vascular health and homeostasis.
Understanding Seed Oils and Omega-6 Fatty Acids
Seed oils (such as soybean, corn, sunflower, and safflower oils) are major sources of omega-6 fatty acids.
Omega-6 fatty acids serve as precursors to signaling molecules involved in inflammation and vascular function. Importantly, inflammation itself is a normal and necessary biological process. It plays a critical role in:
Immune defense against pathogens
Wound healing and tissue repair
Cellular signaling and homeostasis
Current evidence indicates:
Replacing saturated fats with polyunsaturated fats, including omega-6, is associated with improved cardiovascular outcomes
Health effects of foods containing seed oils also depend on the broader dietary pattern and degree of food processing → seed oils in salad dressing ≠ deep-fried ultra-processed foods
Omega-6 is often more prevalent in the diet; increasing omega-3 intake can help support a more balanced fatty acid profile associated with improved cardiometabolic health
→ Health effects are shaped by the overall dietary pattern, not a single ingredient alone.
Food Sources and Dietary Patterns
🐟 Sources of Omega-3 Fatty Acids
Fatty fish → salmon, sardines, mackerel
Flaxseeds, chia seeds, and walnuts (sources of ALA)
🌿 Sources of Omega-6 Fatty Acids
Nuts and seeds
Seed oils → soybean, sunflower, safflower
Many plant-based foods
Dietary Patterns Associated with Vascular Health
Regular consumption of fish and plant-based foods
Use of unsaturated fats → olive oil, nuts, seeds
Limited intake of highly processed foods
Examples include Mediterranean-style and DASH dietary patterns, which are associated with improved cardiovascular and metabolic outcomes
Download our free Bioactive Spotlight Guide for a deeper look at omega-3s plus practical tips for incorporating them into everyday meals.
Check out this weeks youtube video to see our mascot Dr. Angio bringing complex health and research topics to life.
Best wishes,
- The Angiogenesis Foundation
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