Omega-6 is bad for you if you have too much of it and not enough Omega-3 at the same time. Excessive omega-6 fatty acids from vegetable oils interfere with the health benefits of omega-3 fats. A high balance of omega-6 to omega-3 fats in the diet acts as pro-inflammatory. Chronic excessive production of omega-6 eicosanoids is associated with arthritis, cancer and inflammation. Omega-3 fatty acids are anti-inflammatories and is found in avocado, flax, salmon, chia seeds and raw nuts. Foods, herbs and spices that have anti-inflammatory properties are pomegranate, green tea, ginger, turmeric and garlic.