An essential part of a healthy diet, Omega-3 fatty acids can reduce your risk for a multitude of medical conditions. Omega-3 fatty acids can help those with a healthy heart keep it that way, as well as improving your heart health if you are at high risk for cardiovascular disease, explains the American Heart Association. The University of Maryland Medical Center also notes research indicating omega-3 fatty acids can boost HDL cholesterol -- the good kind -- lower blood pressure and may even reduce rheumatoid arthritis pain.
Fish
Your best food source for omega-3 fatty acids is fish, fatty types of fish particularly. The American Heart Association recommends eating two 3.5 oz. fish servings twice a week. Not all fish types are equal in omega-3 fatty acids; include fatty fishes such as salmon, mackerel, herring and albacore tuna. Sardines and halibut are also sound options.
Seeds and Nuts
Fish is certainly your best food source for omega-3s, but you can also get these fatty acids and their health benefits from other dietary sources. The University of Maryland Medical Center explains flax seeds, pumpkin seeds and walnuts each contain varities of omega-3 fatty acids. You must grind flax seeds for your body to be able to process them and take in any of the omega-3 fatty acids.
Oils
Oils provide another source for obtaining necessary omega-3 fats through food sources, but be selective in choosing; only certain oils contain omega-3 fatty acids. Your best choices for rich omega-3 oils include canola oil, soybean oil and perilla seed oil. Walnut oil and pumpkin seed oil are also good alternatives.
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