Omega-3 fats are essential fats, meaning our bodies cannot make them so we must get them from food. The three kinds of omega-3 fats are eicosapentaenoic acid, or EPA, docosahexaenoic acid, or DHA, and alpha linoleic acid, or ALA. Foods containing omega-3 fatty acids may have higher amounts of one particular fatty acid, but most are a combination of the three. Incorporating foods high in omega-3 fatty acids into your diet can have a significant effect on your overall health.
Benefits
Omega-3 fatty acids get a good reputation from their outstanding anti-inflammatory properties. These beneficial fats keep your heart and blood vessels in shape by decreasing your risk of developing irregular heart beats, lowering blood triglycerides and blood pressure, and slowing the rate of plaque formation, all of which are characteristic of heart disease. The American Heart Association suggests eating at least 3.5 g per week of EPA and DHA, which are present in high amounts in fish, and at least 11 g per week of ALA, which is present in high amounts in plants.
Oily Fish
Eating two to three servings of fatty fish like salmon, mackerel, herring, trout, sardines and albacore tuna per week will meet the recommended daily intake of omega-3 fatty acids. A serving of fish, defined by the American Heart Association is 3 to 4 oz. or 3/4 cup. Salmon is the food source highest in EPA and DHA, with one serving of fresh salmon containing about 2 g of omega-3 fats. Though there is some concern about fish harboring mercury and other toxins, it is generally not present in high enough amounts to cause any harm if you stick to three servings per week. Try a steamed filet of salmon over a bed of mixed greens for a delicious heart-healthy salad.
Walnuts
If you are a vegetarian or do not like fish, you can still get a good amount of omega-3 fats into your diet. Walnuts are the food source with the highest amount of ALA and contain about 2.5 g of omega-3 fat per serving, which is equal to 1 oz. or about 14 walnut halves. Eating just one serving of walnuts per day slightly exceeds your daily omega-3 quota. Sneak in your omega-3s by adding walnuts to snacks like cookies or yogurt.
Flax Seeds
Flax seeds, like walnuts, contain a high amount of ALA and have a total of 1.8 g of omega-3 fat per serving, which is equal to about 2 tbsp. Because of their tough exterior, flax seeds need to be ground up in a food processor or by hand with a mortar and pestle to release their oils. Sprinkle ground flax seeds into your morning oatmeal for a nutrient-packed breakfast or add a few tablespoons to your favorite bread recipe.
Supplements
The American Heart Association recommends getting as many omega-3 fatty acids from foods as possible, but for some individuals that might not be enough. Supplementing food sources with fish oil may be beneficial if you already have heart disease or high triglycerides, but are unnecessary if you are healthy and have not been diagnosed with these conditions. Fish oil and cod oil supplements are widely available in capsule form, but you should only take them with your doctor's approval.
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