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This site may help.
You can look things up here.
Regretably most processed food contain vegetable oils and usually high six oils, sunflower safflower etc. Olives in oil etc you just have to ask.
Also little things like grass fed animal sources, omega three (or a free range as possible) eggs etc. will help (mutton lamb etc). Animals raised on grain feed have the same problems we do in terms of fat profile. I do not get too hung up on it as I cannot afford all organic but try within that limitiation to be mindful of what I am eating was fed.
I takes a while and a bit of effort but you soon get the general idea.
Fish oil in a bottle is cheaper and easier to take. Check for the amout of EPA and DHA on the label - it is worth paying a little more to get a quality product. Seven seas extra strength is good and not too expensive, and there are others which have less taste.
RB
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