For example, nuts and seeds—both naturally rich in omega-6 fats—have been associated with a range of health benefits, including reductions in blood cholesterol and inflammation.17 18
In 2019, Harvard Health ran the headline “No need to avoid healthy omega-6 fats.” In support of their argument, a 2019 study from the American Heart Association journal Circulation determined that, if anything, the consumption of omega-6 fats reduced the risk for stroke, heart disease, and early death.19
However, while nuts and refined canola oil may share a somewhat similar fatty acid profile, the two foods differ in one important way. As we mentioned earlier, refined canola oil is basically pure oil. Meanwhile, nuts and seeds come packaged with health-protective fiber, polyphenols, protein, vitamins, and minerals.
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