Omega-3 fatty acids, also called polyunsaturated fatty acids, are thought to play a role in reducing the risk of heart disease. The body cannot make omega-3 fatty acids, so you must get them through diet. Foods rich in omega-3's include fish, certain oils and some nuts and seeds. Because of the beneficial role omega-3 fatty acids have in promoting heart health, the American Heart Association recommends eating at least two servings of fish per week.
Flaxseed and Other Oils
Flaxseed oil, also called linseed oil, is derived from the seeds of the flax plant. Flaxseed oil has the highest omega-3 fatty acid content of all foods. One tablespoon of flaxseed oil contains 6.9 g of omega-3 fatty acids. Other oils high in omega-3 fatty acids are sardine oil, which contains 3.7 g per tablespoon; cod liver oil, which contains 2.8 g; and walnut oil, which contains 1.4 g.
Fish
Cold-water, oily fish is high in omega-3 fatty acids. Canned mackerel and salmon have the highest content, at 2.2 g of omega-3 fatty acids per 4-oz. serving. Other fish high in omega-3 fatty acids include fresh salmon, canned sardines, fresh or frozen swordfish, and fresh or frozen bluefish, all of which contain 1.7 g omega-3 fatty acids per 4-oz. serving.
Seeds and Nuts
Walnuts, like the oil made from them, are very rich in omega-3 fatty acids, with 2.6 grams of this macro-nutrient per 1-oz. serving. Similarly, just as flaxseed oil is rich in omega-3 fatty acids, so are the flaxseeds themselves. An ounce of flaxseeds contains 1.8 g omega-3 fatty acids. Pecans are fairly high in omega-3 fatty acids as well, with 0.3 g per 1-oz. serving.
Omega-3 Supplements
Dietary supplements, typically sold as fish oil capsules, are a convenient source of omega-3 fatty acids, and many varieties are on the market. Consult your doctor prior to taking this supplement. The FDA recommends not exceeding 2 g of omega-3 fatty acids per day from supplements due to a possible increased risk of bleeding.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- American Heart Association: Fish and Omega-3 Fatty Acids
- Tufts University School of Medicine: Omega-3 Fatty Acids
- FDA: FDA Announces Qualified Health Claims for Omega-3 Fatty Acids
- Mayo Clinic: Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid
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