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Table 2 Fatty acid information for food choices

From: Fish oil: what the prescriber needs to know

Foods, ingredients Choices Fatty acids
Cooking oils, salad dressings and spreads Choose:  
  Canola oil products ALA (18-carbon n3 PUFA)
     Olive oil products OA (MUFA)
     Sunflower, cottonseed, peanut, soybean oil products LA (18-carbon n-6 PUFA)
Preprepared food such as frozen chips/fries Nutrient information on the packet will allow a choice of foods prepared in canola or olive oils  
Fish Because fish oil is rich in long chain n3 fats, fatty fish (e.g. sardines, herrings) have higher n3 content than lean fish. However, all marine fish contain long chain n3 fats. Canned fish have n3 fat content also, but note that canned tuna has less fat (and therefore less n3 fat) than fresh tuna EPA (20-carbon n3 PUFA)
DHA (22-carbon n-3 PUFA)
Nuts and seeds Flaxseed (linseed) High in n3 PUFAs
  Walnuts Some n3 PUFAs but also n6 PUFAs
  Macadamia, almonds High in MUFA, low in n6 PUFAs
  Peanuts, cashews, brazil and hazel nuts Some MUFA, but also n6 PUFAs
  1. ALA, α-linolenic acid; DHA, docosahexaenoic acid; EPA, eicosapentaenoic acid; LA, linoleic acid; MUFA, monounsaturated fatty acid; OA, oleic acid; PUFA, polyunsaturated fatty acid.