Omega-3 fatty acids are an important nutrient component in your body. They have been shown beneficial to health in a variety of ways, including the development of the central nervous system through the formation of cell membrane components. Omega-3 fatty acids also help make our blood sticky, so it is able to clot. Omega-3 fats are essential fatty acids that your body cannot make on its own, so they must be replenished from external foods or supplements.
Fish
Cold water fish, such as salmon, mackerel, sardines, trout and herring, are an important source of health-promoting nutrients, including omega-3 fatty acids. Fish also cannot manufacture omega-3 fatty acids, but they can store them in their fat. Fish derive omega-3 fats from micro-algae or other sources. Eating at least two servings of fatty fish rich in omega-3 fatty acids a week can reduce the risk of cardiac death, according to the American Heart Association.
Nuts
Nuts are plant-based omega-3 fatty acid sources. You can easily add nuts to your diet to promote your heart health. Omega-3 fatty acids, one group of unsaturated fat, found in walnuts, almonds, hazelnuts and pecans appear to prevent the development of erratic heart rhythms that can lead to heart attack, according to the Mayo Clinic. Some nuts may also have an effect of increasing HDL cholesterol that removes harmful fatty deposits or plaques from arterial walls and may reduce the risk of heart disease.
Flaxseed
Flaxseed is the seed of an ancient, blue-flowering crop, known as flax plant, which has a high concentration of omega-3 fatty acids. It is cultivated extensively in Canada. You may wish to replace fish oil with flaxseed oil, because they may provide the same health benefits, such as decreasing inflammation and preventing pressure overload-induced cardiac dysfunction, according to University of Maryland Medical Center.
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