Omega-3 fatty acids, one type of unsaturated fat, are essential for your health, but your body does not synthesize them, and so omega-3 acids must be obtained from foods or supplements. The benefits of omega-3s include reducing the risk of atherosclerosis -- hardening of the arteries; heart disease and stroke. They also have a positive effect on plasma cholesterol concentrations, by increasing "good" cholesterol.
Fish
Cold-water fish such as salmon, mackerel, sardines, trout and herring are the best source of omega-3 fatty acids. Increased consumption of fatty, fish rich in dietary omega-3s are associated with decreased risk of the abnormal heart rhythms that may lead to heart attack; lower triglycerides; a slight reduction in blood pressure as well as reduced depression. The American Heart Association recommends all adults eat at least two servings of cold-water, fatty fish per week.
Nuts
The inclusion of nuts in your meals can help boost your total omega-3 fatty acid intake. Eating nuts are particularly useful for vegetarians who do not eat fish. In general, nuts have a good ratio of unsaturated to saturated fats. However, not all nuts include a high concentration of health promoting nutrients. However, walnuts contain omega-3 fatty acids.
Flaxseed
Flaxseed oil, obtained by pressing the amber-colored dried seeds, is touted for numerous therapeutic qualities. Flaxseed is the richest plant source of omega-3 acids. The alpha-linolenic acid may lower risk of thrombotic or ischemic stroke, either because it prevents blood clot formation in the brain or increases the time for blood clotting.
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