Omega-3 fatty acids, also known as polyunsaturated fatty acids, are considered essential fats because they are needed for good health, but the body cannot make them so they must be consumed through food products. Omega-3 fatty acids are essential for brain function and human growth and development, reports the University of Maryland Medical Center.
Fish
The American Heart Association recommends that people consume two servings of fatty fish a week. A serving is considered to be 3/4 cup of flaky fish or 3.5 oz. of cooked fish. Different types of fish contain different amounts of nutrients and omega-3 fatty acids. The American Heart Association says salmon, mackerel, herring, lake trout, sardines and albacore tuna are considered to be healthy, fatty fish with a high content of omega-3 acids. People should avoid eating shark, swordfish, king mackerel and tilefish because of their high mercury content.
Flaxseed and Flaxseed Oil
Flaxseed and oil made from flaxseed are good sources of omega-3 fatty acids, reports MayoClinic.com. Flaxseed comes in many forms such as whole, ground, powder and liquid capsules. Ground and powder flaxseed can be mixed with water or juice. Whole flaxseed can be ground or purchased already ground and added to foods. People can add ground flaxseed to yogurt, oatmeal, soup and it can be used in baking. Ground flaxseed should be kept in the freezer where it will retain its nutrients longer. Whole flaxseed can be kept in a cool, dry place for one year.
Nuts
MayoClinic.com reports that nuts are one of the best plant sources for omega-3 fatty acids. Nuts are low in fat and contain the healthy unsaturated fat. Nuts have been found to lower LDL cholesterol, also known as the bad cholesterol, which puts people at an increased risk for heart attacks, strokes and other cardiovascular diseases. MayoClinic.com also reports that nuts improve the lining of the arteries and reduce a person's chance of developing a blood clot. Nuts can be purchased already shelled and make for a healthy snack to take to work or school.
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