The human body requires omega-3 fatty acids, yet it is unable to produce the fatty acids on its own. A person must consume nutrient-rich foods containing omega-3s for proper health benefits. According to the University of Maryland Medical Center, omega-3 fatty acids are responsible for brain function activities, as well as normal growth and development. The university reports that fatigue, poor memory, dry skin and heart abnormalities are symptoms associated with insufficient intake of omega-3s.
Flaxseed
Flaxseed is rich in omega-3 fatty acids as well as fiber and lignans. Flaxseed reduces blood cholesterol levels, blood pressure, clot formation and the body's inflammatory response, advises the Cleveland Clinic. Grocery stores and health food outlets sell flaxseed whole or ground. MayoClinic.com's nutrition expert Katherine Zeratsky advises grinding flaxseed when adding it to recipes. Left whole, flaxseed may travel through the body undigested. Smoothies, breads and even chili are ideal foods to add flaxseed to. Flaxseed can even replace oil in some recipes. According to the Flax Council of Canada, flax may substitute oil using a 3:1 ratio. For example, 1 tbsp. of butter may be replaced with 3 tbsp. of ground flaxseed.
Fatty Fish
The American Heart Association recommends two servings of fish each week. One serving of fish is equal to 3.5 oz. Fatty fish contain high levels of omega-3 fatty acids. Tuna, salmon, lake trout and herring are all fatty fish the American Heart Association recommends. Frying fish is not advised; rather, fish should be baked or grilled. Herbs and spices as well as lemon add flavor to fish without the extra calories and fat of creams and sauces. Although eating fish is recommended to obtain omega-3 fatty acids, some patients may not receive enough omega-3s through diet and may need to take fish oil or other supplements. Coronary artery disease patients should speak to a medical professional before taking any type of fish oil supplement.
Nuts
Nuts contain high amounts polyunsaturated fatty acids, protein and fiber. Walnuts in particular contain high amounts of omega-3 fatty acids, reports Healthcastle.com. The FDA states that eating about a handful of nuts, especially walnuts, may help fight coronary artery disease. One serving of nuts is about 1.5 oz. Sugar and salt should not coat nuts. Still, eating too many nuts is not recommended due to the high amounts of calories per serving.
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