Eating omega-3 oils has been shown to lower blood pressure, according to the Mayo Clinic. You can take omega-3 supplements that are plant-derived to increase your intake, which you normally get from eating fish. Take high-potency omega-3 supplements under the supervision of your health-care provider.
Microalgae
Stimulate the creation of the omega-3 fatty acid called docosahexaenoic acid, or DHA, by eating a supplement that contains microalgae. Microalgae that contains the DHA is usually eaten by fish, which is passed to you when you eat fish. Because most vegetarians do not eat fish, microalgae are available as nutritional supplement oil and in fortified breakfast cereals and soymilk. Because the DHA is derived from microalgae, it does not have a fish odor or taste. VeganHealth.org recommends an average daily dose of 200 to 300mg.
Walnuts
English walnuts provide a 10 percent omega-3 content. English walnuts are what you normally find at a typical grocery store. Black walnuts are a different type. The suggested intake of this walnut is three halves, or 1/5 oz. Eat them alone, in trail mix or use it as a topping on your salad.
Flaxseed
Eat flaxseed for a source of vegetarian omega-3 fatty acids. Flaxseeds contain 53 to 62 percent omega 3 and 100 to 800 times the amount of plant lignans than other seeds. According to the American Dietetic Association, lignans prevent cancer because of their antioxidant and anti-tumor qualities. If you eat it, make sure it is ground so your body absorbs its benefits. Ground flaxseeds also provide you with fiber and protein. Flaxseed oil supplements do not provide you with fiber. The American Dietetic Association says you should maintain a ratio of 1:1 to 2:1 omega-6 to omega-3. Currently, the average American consumes a ratio of 10:1 to 30:1. To keep a healthy ratio, eat more ground flaxseed or flaxseed oil and less omega-6 fatty acids, which are found in oils such as sunflower, safflower, sesame, corn and soy. The Physicians Committee for Responsible Medicine states that flaxseed can prevent heart disease, stroke and atherosclerosis. The committee reports that flaxseed relieves symptoms from ulcerative colitis, menstrual pain and joint pain.
Member Comments