If you make your own salad dressings or drizzle oil on your food. You may consider Flaxseed oil. Also, flaxseed oil is a major component of Omega 3 supplements. Mackerel and Sardines are also sources for Omega3
Yes, they are expensive, but you need only eat them a couple of times a week...or you could take your Omega 3 (as well as Omega 6 and 9) in the form of fish oil supplements. I prefer the Nature Made or Life Extension brands because they are made in the USA (not China), and they are tested for content and purity.