(19-01-2015, 10:56 PM)Lotus Wrote: Take a look at this chart,

For me, I'd pick these listed below, but I'd also add 1-2 tablespoons of coconut oil. (Which is a saturated fat, a healthy one imo).

14 halves of walnuts

2 tablespoons of flaxseed

1 can of tuna

Avocados are GREAT for healthy fats and OMG they are delicious. The thing to watch out for with Omegas is the breakdown process. From what I understand 3 breaks down into 6 and 6 breaks down into 9. Too much Omega 9 is, just like everything else, not so good. Of course I could be dead wrong too.

While I always try to get my Omegas from food first (Scottish Brislings are convenient, but wild caught Salmon is preferred) my supplement of choice is Barleans Essential Woman (soft gels)