Here is a link to a video by Dr Bill Lands on the benefits of balancing your omega-6/3 ratio.
My book teaches you how to reduce omega-6 and increase your omega-3 to achieve a balance. It has list of the amount of omega-6 and omega-3 in a wide variety of foods, recipes with the % omega-6 they will generate and a month of menus.
Available on Amazon for $2.99 (for a limited time)
Print version available at Lulu.com for $10.49