Both are essential fatty acids but you want more
Omega 3 than
Omega 6. Avoid processed seed and vegetable oils high in
Omega-6 such as sunflower, corn, soybean and cottonseed oils.
The types of omega-3s called DHA and EPA, have the strongest health benefits. The best food source of both DHA and EPA is cold water fatty fish such as salmon, sardines, mackeral, tuna. You can also take Omega 3 supplements.