If you already eat tons of oatmeal I would take it easy on the seeds because of the ampounts of fiber in them. They might, as they did for me, slow up the hole process to much creating massive gass from SHIT that wont come out. I've decreased my seed and just take psylliumseeds with proteindrinks, and also before bedtime.
I take about 20g omega3 oil every day. I think a mix of them all would be the best, maybe mostly omega3, 6 and 9. But also some "bad" fat isn't always so bad for you.
If you eat low fiber foods, then flax seed would be fine. Slows down GI and more..