It is said you are what you eat, and for omega fatty acids, that is especially true. As your diet changes, so too do the levels of omega fatty acids in your body.
The best dietary sources of the long-chain omega-3s of EPA and DHA are from seafood. The Heart Foundation recommends eating two to three servings of fish per week as part of a heart-healthy diet. Fish with the highest amounts of omega-3s include salmon, blue-eye trevalla, blue mackerel, herring, canned sardines, canned salmon and some varieties of canned tuna. Other good sources of marine-sourced omega-3s include barramundi, bream, flathead, squid, scallops and mussels.
The body can make a small amount of EPA and DHA from the omega-3 fatty acids found in plant foods such as walnuts, flaxseeds, chia seeds and oils such as canola and soybean. For someone following a vegetarian diet and not wishing to eat fish, then having more of these types of foods will help with omega-3 levels.
Omega-6 fatty acids are also an important part of the diet. And while too many omega-6s compared to omega-3s can be a problem, in Australia, it is more of an issue of the types of foods that are high in omega-6s that is the concern. Highly processed foods such as take-away foods, snacks and desserts are all major contributors to omega-6 intake so eating less of these will be better for overall health. Better food sources of omega-6s include walnuts, soy foods, seeds, eggs and almonds.
Most Australians get enough omega-6 fats in their diet, so it is better to focus on increasing how much seafood and other sources of omega-3 fats you eat.