Omega-3 fatty acids are a "good fat" that can be found in most types of seafood, and several varieties of nuts. According to the AHA, regular consumption of these natural fats can lower your risk of developing heart disease, decrease your triglyceride levels and even slightly lower your blood pressure. Knowing how to follow a healthy omega-3 diet can contribute to leading a longer, healthier life.
Step 1
Discuss your current and recommended omega-3 intake levels with your physician. Everyone has different energy and nutrient needs, and you may already be getting the recommended amount.
Step 2
Eat more fatty fish. Assuming you are not already meeting the current recommended omega-3 intake levels, pick up some fresh salmon, herring, trout, tuna and mackerel at the local store. The AHA recommends eating two servings, or 7 oz, of these kinds of fish every week. Eating fish more often than this can have a negative effect, as some fish contain high levels of mercury, which if taken to an extreme, can have seriously negative effects on your nervous system.
Step 3
Pick out some fresh nuts at the local health food store. Walnuts, pecans and soybeans all contain healthy amounts of omega-3 fatty acids, and make a much better snack than a candy bar, which is high in saturated fats and sugar.
Step 4
Plan your meals. Post a weekly meal planner on your refrigerator, or in a notebook that you keep in the kitchen. Track all of your meals so you have a solid understanding of what kind of food you're putting into your body. This can benefit you not only in tracking your omega-3 intake, but also in keeping your energy intake at or below the daily U.S. Department of Agriculture recommendations.
Tips and Warnings
- Pick up a seafood cookbook to give you ideas on how to cook up your twice-a-week fish-focused meals. Cooking the fish a different way every time can make the meals more fun and adventurous, which will help avoid any monotony that comes along with most diets.
- The FDA recommends cooking all fish until it reaches an internal temperature of 145 degrees. Many people enjoy eating tuna, salmon and mackerel raw, and while this is widely practiced across the globe, it's important to make sure the fish is fresh and not left out in room temperature. Any food left at room temperature for two hours is susceptible to bacteria.
Things You'll Need
- Meal planner
Member Comments