From Prevention Magazine. Picture, in this case, is NOT worth a thousand words. And no time for text.

3 Easy Ways to Increase Omega 3:
1. Eat more greens.
2. Eat healthier meats (grass fed).
3. Eat fish that eat plankton (and other green foods).

Reduce Omega 6:
1. Replace processed cereal with oats that contain flax
2. make your own salad dressing using canola or olive oil
3. eat less fast food because it is all HIGH in omega 6
4. substitute walnuts for other nuts because they're high in omega 3
5. make your own baked goods substituting canola oil for other fats.
6. avoid hydrogenated oils.
7. avoid omega supplements that contain both omega-3 and omega6
8. avoid farmed fish because their diets are high in omega 6.