The omega fatty acids are essential to health, we need to consume more omega 6 in our diets than omega 3, however these days it is prevalent to consume for too much omega 6, which is conducive to inflammation and disease. Sources suggest that we have evolved on a diet of a ratio of 1:3 omega 6 to omega 3 fatty acids, whereas modern diet have a ratio more like 16:1.
Foods such as dairy products, meat, fried foods, foods high in vegetable oils, and also wheat foods, are high in omega 6.
embrace a plant-based diet full of whole foods for optimal health.
Nuts and seeds are high in omega 6, but they are balanced with omega 3 also, so enjoy them, but my advice is not to over do it, as they are also difficult to digest. They are meant to supplement and enhance your diet.
Research is always important, but you must remember that the whole story is not always represented. Natural whole foods and a diet rich in fruit and vegetables is always the way to go.
keep it simple, life is complicated enough!