Use more of MUFA oils like olive oil, which have a much lower ratio of omega-6s. Canola oil and corn oil are too high in omega-6s. Instead, opt for flaxseed oil, one of the best sources of omega-3s. Or if you want a more sophisticated gourmet oil, try walnut oil or pumpkin seed oil, which are also fairly good sources of omega-3s.
For including essential fatty acids (EFA) in your diet, use nuts liberally. Roasted sunflower seeds, flax seeds and walnuts are recommended. Flax seed oil has become the current rage as a source for Omega-3 oils.
Has a lot of tips on which oils to avoid and which to use. Acronyms explained; basic definitions included