Balancing Your Omegas
To get your omega intake back in the right range, you’ve got to cut back on certain foods—and load up on others.
First, check food labels carefully for processed seed and vegetable oils (like soybean and sunflower oils) and cut out as many processed eats as you can, says Appel.
Then, swap out any oils you use at home for oils low in omega-6s, like olive oil. (Another reason: Olive oil might also help reduce your risk for breast cancer.)
From there, up your intake of omega-3s by consuming three servings of low-mercury seafood (remember, fatty fish!) per week, recommends Michels. You can also add a daily omega-3 supplement to your routine; just make sure to buy from a reputable brand who has a third-party test their supplements for quality.