What can you do to ensure that your body has a good ratio of omega-6 to omega-3 fatty acids?

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What can you do to ensure that your body has a good ratio of omega-6 to omega-3 fatty acids? 

Some private labs offer an expensive blood test that analyzes your fatty acid profile. If you're like me and prefer not to have blood drawn unless absolutely necessary, you can strive to maintain a healthy ratio by eating a well balanced diet of whole, relatively unprocessed foods. 

For many people, eating a diet that is abudant in vegetables with smaller amounts of fruits, legumes, nuts, seeds, whole grains, and organic or wild animal products including cold-water fish will very likely result in a healthy ratio of omega-6 to omega-3. 

If you prefer not to use animal products, or are unable to locate organic or wild sources of animal products, I recommend that you consider using a high quality cod liver oil. Cod liver oil has an abundance of omega-3 fatty acids, particularly the longer chain omega-3 fatty acids, DHA and EPA. 

Without supplementation, it is extremely difficult for strict vegans to obtain adequate quantities of DHA from only plant sources of omega-3 fatty acids like flax seeds and walnuts. This nutrient is particularly important for those with cardiovascular disease, any condition that is accompanied by chronic inflammation, and women of child-bearing status, as DHA is critical for proper development of the nervous system.