Omega-3 fatty acids are important for your health. It reduces inflammation and lowers your risk of heart disease, cancer and arthritis, according to the University of Maryland Medical Center. It is also an essential fatty acid, meaning your body does not make it---so it must be obtained from food. Some foods rich in omega-3 fatty acids include salmon, flaxseed, walnuts and soybeans.
Salmon
Salmon is low in calories, low in saturated fat and high in omega-3 fatty acids. Wild-caught cold water salmon has higher amounts of omega-3 fatty acids than warm water fish, according to World's Healthiest Foods, with about 1.2 g of omega-3 per serving. The omega-3 fatty acids in salmon may also be better absorbed than when taken in supplement form, the World's Healthiest Foods says. It is recommended you consume two servings of fish a week---such as salmon---to maintain heart health, according to the University of Maryland Medical Center.
Flax Seed
Flax seed contains the highest amounts of alpha linolenic acid, the plant form of omega-3 fatty acids, according to Health Castle. Flax seeds have been shown to reduce cholesterol, triglycerides and blood pressure. Add flax seed to your diet by sprinkling ground flax on your hot cereal or in your yogurt. Or add whole flax seeds to your baked goods. Two tbsp. of flax seed contain 3.5 g of alpha linolenic acid, according to World's Healthiest Foods.
Walnuts
Walnuts also contain a significant amount of the plant-based omega-3 fatty acid, alpha linolenic acid. A 1 oz. serving of walnuts contains 2.5 g of alpha linolenic acid. Walnuts can be eaten as a snack---or add them to a salad, yogurt or hot cereal to get the health benefits of the omega-3 fatty acids.
Soybeans
Soybeans are another food rich in omega-3 fatty acids. A 1 cup serving contains 1 g of alpha linolenic acid, according to World's Healthiest Foods. Soybeans come in a number of different forms. As a flour, it can replace some of the wheat flour in baked goods. Soybean sprouts can be added to salads or sandwiches. Edamame can be eaten as a snack or added to salads. Or drink soy milk instead of cow's milk.
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