So I'm trying to get more omega 3 oils in my diet(I had assumed olive oil had me covered, it didn't), I already take too many supplements and would like to avoid taking more if possible, particularly relatively high calorie oil supplements, if I'm going to eat a cap of fat I'd like to enjoy it.

I use oil primarily for stir frying vegetables for breakfast and would be open to toasting bread in it as well, so I'm looking for oils from the following list that go best with vegetables and bread.

Oils high in Omega 3*:

Flaxseed
Canola
Soybean

*Source:http://authoritynutrition.com/optimi...omega-3-ratio/

I would say eat fish but it's not on your list.

However, a current fave of mine is flaxseed milk. Lots of omega 3s (the ALA kind, you really need fish oil to get the EPA and DHA) and 25 calories a cup. No more dairy for me. Just flaxseed milk.

And I would not read too much into the Omega 6 to Omega 3 ratios. There is some debate that both are in fact good for you and essential.

Saying that, I have maxed out my Omega 3s (inlcuding my EPA and DHA from fish) and feel great.

Thank you for the suggestion, I did buy flaxseed milk(I hadn't considered it before as the dairy milk fortified with omega 3 that I see in normal grocery stores has very little omega 3) and it's delicious, having replaced almond and coconut milk for me. I wasn't aware of the different varieties of omega 3s and will definitely be looking into it.

I have a site bookmarked which has a very good chart showing a wider range of oils and their omega content. Check the second column from the right for the omega 6 to 3 ratio, which is very important when selecting oils for their omega content. The last column lists smoke temps, so you can tell which are good for cooking and which should be used cold.

http://theconsciouslife.com/omega-3-...oking-oils.htm

My personal choice is macadamia nut oil. The Omega 6 to 3 ratio is 1:1. It's costlier than other oils, but I get it on Amazon (NOW brand) for a better price. I use very little oil, so a bottle lasts a long time. Store it in the fridge