With the public's interest in eating heart-healthy diets, renewed interest has occurred in fresh fruit, vegetables, lean meats and a number of other supplements that have been shown to lower low-density lipoproteins (the bad type of cholesterol) and raising high-density lipoproteins (the good type of cholesterol). Some of the most beneficial nutrients found in foods are omega-3 fatty acids. They can be found in a number of food sources.
A Primer on Omega-3 Fatty Acids
Omega-3 fatty acids are a form of polyunsaturated fats that have a number of documented health benefits, including relief from depression, type II diabetes, fatigue, coronary artery disease and joint pain. There are three types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Alpha-linolenic acid is classified as an essential fatty acid because the body cannot make it itself. Some of the best sources of ALA are flax seeds, walnuts, soybeans and a number of dark leafy green vegetables.
Food Sources for Omega-3 Fatty Acids
In addition to flax seeds, walnuts and soybeans, good sources of omega-3 fatty acids include scallops, cabbage, cloves, cauliflower and cabbage. Others include tofu, kale collard greens and Brussels sprouts.
Omega-3 in Seafoods
While a number of dark, green leafy vegetables are excellent sources of omega-3 fatty acids, some of the best sources of omega-3 are in certain types of cold water fish such as mackerel, salmon, albacore tuna, trout and sardines. One of the most important things is how the fish is prepared. Nutritionists have shown that you get far less benefit from the omega-3 in seafood when it is fried in oil than when it it grilled.
Omega-3 Fatty Acid Supplements
If you've never developed the taste for either the fish or the vegetables listed above, you can buy omega-3 fatty acid supplements in your local supermarket or health food store. The suggested dosage is 1000 to 2000mg of omega-3 each day.
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