When attempting to increase intake of the essential fatty acids it would be best to adjust your diet to:

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The best way to increase intake of essential fatty acids is to consume more fish containing EPA and DHA. These two omega-3 fatty acids are important for brain function and heart health. While omega-6 fatty acids are more abundant in foods, most people in developed countries consume too many of them and not enough omega-3s. Consuming foods that help the body make linoleic and linolenic acid (the precursor forms of omega-6 and omega-3 fatty acids) may be beneficial, but increasing fish intake is the most effective way to ensure adequate intake of EPA and DHA. Fish oil supplements may be helpful for some people, but it's always best to get nutrients from whole foods whenever possible.

When Attempting to Increase Intake of the Essential Fatty Acids