Omega-3 fatty acids are a form of polyunsaturated fats. They are considered "essential" fatty acids, because your body doesn't produce them on its own. You must get them from food. Boosting consumption of omega-3 fatty acids has been shown to aid in lowering your risk of chronic diseases, including heart disease, cancer and arthritis, according to the Harvard School of Public Health.
Fish
Fish, especially fatty fish like salmon, trout, herring, sardines and mackerel, are good dietary sources of omega-3 fats. Omega-3 fatty acids from fish or fish oil supplements are linked to good cholesterol health, according to the American Heart Association. Fish oil contains two different classes of fatty acids: docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. These are thought to decrease LDL or "bad" cholesterol, while increasing HDL or "good" cholesterol.
Nuts
Nuts are plant foods containing multiple components beneficial for heart health, including omega-3 fatty acids. Nutritionists recommend consuming nuts as a regular part of your diet, because a high intake of nuts is consistently shown to reduce the risk of coronary heart disease, according to MayoClinic.com. Some nuts, such as large walnuts, boast a rich, concentrated content of heart-healthy omega-3 fatty acids.
Flaxseed Oil
Flaxseed is fruit of the blue flowering plant Linum usitatissimum, which is grown extensively in Canada. Flaxseed and its derivative, flaxseed oil, are good sources of the essential fatty acid called alpha-linolenic acid. Alpha-linolenic acid is a health-promoting nutrient and a biological precursor to omega-3 fatty acids. Alpha-linolenic acids in flaxseed oil are as good for the heart as those in fish or fish oil supplements, according to University of Maryland Medical Center.
Member Comments