I have replied to this before but where? and it is probably easier to "re-do"
Food for thought based on my musings rather than what I have read - You are likley not only dealing with day to day consumption but also your stored fat will largley reflect historic dietary intake. So as you change your fat profile the body will be using/releasing it stores of omega six ????
Breast tissue takes about six months to significantly change fat content to reflect diet. Some changes will take days. Gluteal fat is reported to take even years to change. This is a long term project.
Here is a link that gives an idea as to food content re fats. There is no easy way you just have to check the things you eat until you get a general idea what is likley to be a problem and what is not.
http://www.nutritiondata.com/topics/fatty-acids
Omega threes in todays diet are relatively scarce.
AND we are feeding our food sources on grain so they now have a higher omega six profile - incuding cattle, farmed fish etc. Check the above link for yourself but general indicators...
1. Grass or natural fed or wild is best - lamb, eggs, fish including the small cheap oily ones etc. (organic looses value in fats terms if it is grain fed - corn fed chicken etc) (grass fed dairy has higher threes too)
2. Nuts and seeds with very limited exceptions are high in six. A brazil from memory contains one gram of omega six - about the same as a teaspoon of fish oil does long chain omega three. Of course it is more complex nuts have good levels of antioxidants etc, but variety and probably not more than a palmful a day. These were scarce and seasonal for our ancestors. Some nuts have more omega three than others eg, but it is generally much lower than the omega six they also provide.
3.WATCH OUT - Vegetable oils are high in omega six or have some omega six - AND - IT IS CONCENTRATED a table spoon of sunflower oil whatever quality is lot of omega six - balancing that would take some. Please check on the link below. Non virgin olive is high in six. Flaxseed and perillia are some of the rare vegetable sources with higher levels of omega three. Canola sits in the middle.
So most processed food will be out - as most contain vegetable oil and many in the form of trans fats (Trans fats stop the body making long chain omega threes). I am not saying don't eat them but you likely will find increasingly you pick them up read teh label and put them back down.
4. LONG CHAIN omega three sources are very limited. Only oily fish and algal products have serious quantities. If your body is not making them well the mother fat in green things seed sources etc this is the only way to get them. Many drugs work through the fat pathways at some level including Herceptin. Exactly what imapct many have on the manifacture of long chain fats is not known - but many pain killers anti inflamatories etc do work in the general area, so supplementation would seem prudent just in case.
5. Green things - Balanced omega three six mother fats some more of one some more of the other
Temperature will damage the polyunsaturates which leaves olive oil butter etc to cook but probably little little.
Probably supplementation with long chain omega threes is the way to go. Overall less to strict moderation of the right fats.
A trial suggested women's uptake of DHA trails off at about 2 grams of DHA a day - check the label.
Please do talk to your medical advisors about dietary change omega three etc.
RB