Omega-3 fatty acids are vital nutrients needed for body development and optimal brain function. They are not produced naturally in the body so we must obtain omega-3 through food consumption. Feelings of exhaustion, poor memory, dry skin, depression, poor blood circulation and heart problems are associated with inadequate omega-3 fatty acid consumption, according to the University of Maryland Medical Center. Omega-3 fatty acids can significantly lower triglyceride levels. Triglycerides are a type of fat that can harden in the arteries and lead to heart attacks. A diet that includes sources of omega-3 fatty acids can lower triglycerides according to the American Heart Association. ALA, EPA and DHA are the three types of omega-3 fatty acids. They all lower triglycerides but EPA and DHA are more potent. The American Heart Association recommends consuming 2 to 4 grams of EPA and DHA omega-3 fatty acids daily.
Step 1
Eat fatty fish twice a week. Fatty fish are high in omega-3 fatty acids and include salmon, trout, mackerel, sardines, anchovies and albacore tuna.
Step 2
Cook using oils that are good sources of omega-3 fatty acids. Examples are olive oil, flax seed oil, soybean oil and canola oil. Avoid cooking in butter, which is high in saturated fat and does not contain any omega-3 fatty acids.
Step 3
Sprinkle walnuts, cheese, garbanzo beans and broccoli florets on a salad of green leafy vegetables. All of these foods contain omega-3 fatty acids. Use olive oil as a salad dressing.
Step 4
Take a fish oil supplement. Fish oil is high in omega-3 fatty acids. Look for supplements that have an EPA and DHA ration of 2:1 and do not contain any fillers. Fillers can cause more harm than good and raise the cost of fish oils without giving you the amount of nutrients you need.
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