Not all fats are bad for you. Some, specifically omega-6 and omega-3 fats, are known as essential fatty acids, according to the University of Maryland Medical Center. The center states that eating these fats can help with health problems such as cardiovascular disease and inflammation. Most people in North America get far more omega-6 fats than omega-3 fats, warns the National Institutes of Health, and incorporating more foods rich in the latter may be beneficial to your health and well-being.
Fish
Oily fish contains lots of omega-3 fatty acids, according to the National Institutes of Health. The institute specifically highlights the following fish species: salmon, anchovies, lake trout, carp, mackerel, tuna and catfish. To get the maximum benefit of these fish, the institute suggests eating fish a minimum of two times every week. If you don't have time or the budget to eat fish so often, you can take fish oil supplements made with the oil of these fish.
Vegetable Oils
Vegetable oils, whether used as a food ingredient when cooking or in salad dressing, or taken on their own as a nutritional supplement, can help boost your intake of omega-3 fatty acids, states the National Center for Complementary and Alternative Medicine, NCCAM. Such oils contain alpha-linolenic acid, docosahexaenoic acid and eicosapentaenoic acid, which your body converts into forms of omega-3s. The center recommends soybean oil and canola oil.
Flaxseed
Flaxseed, which can be eaten on its own, ground and added to baked goods like breads, or pressed for its oil, is full of both omega-6 and omega-3 fatty acids, according to the University of Maryland Medical Center. If you are taking flaxseed oil on its own as a nutritional supplement, the center advises using 1 to 2 tablespoons every day.
Meat
All kinds of meat, including pork and beef, are naturally high in omega-6 fatty acids, reports the University of Maryland Medical Center. Because the North American diet is often so focused on meat-based products, the center says this can lead to people consuming far more omega-6 acids than omega-3 acids.
Leafy Vegetables
Not only do dark green, leafy vegetables give you lots of digestion-aiding dietary fiber and antioxidants, these vegetables also have varying levels of alpha-linolenic acid, which your body then converts into omega-3 fatty acid, according to the U.S. Office of Dietary Supplements.
Walnuts
All nuts contain some level of omega-3 fatty acids, according to the National Institutes of Health, but English walnuts are especially rich in this essential fat. Not only do walnuts give you good fats, but you'll also get a boost in protein and fiber when you eat them.
References
- National Institutes of Health's MedlinePlus: Omega-3 Fatty Acids
- National Center for Complementary and Alternative medicine: Omega-3 Supplements
- U.S. Office of Dietary Supplements: Omega-3 Fatty Acids and Health
- University of Maryland Medical Center: Omega-6 Fatty Acids
- University of Maryland Medical Center: Flaxseed Oil
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