Omega-3 fatty acids are essential fats that cannot be produced by the body -- you must obtain them from food sources or supplements, according to the University of Maryland Medical Center, or UMMC. These fats may help reduce inflammation of organ and muscle tissues. Omega-3 fatty acids may help lower triglyceride levels in your bloodstream, which may prevent arterial blockages and reduce your risk of heart disease. Several simple strategies can help you add heart-healthy omega-3 fatty acids to your diet.
Step 1
Grill fresh fish, such as salmon, mackerel or tuna, at least twice a week. These types of fish are abundant sources of omega-3 fatty acids, according to UMMC. Avoid frying fish in saturated fats such as butter, margarine or shortening -- the fats in these products can contribute to high triglycerides, which may counteract the beneficial effects of omega-3 fatty acids.
Step 2
Sprinkle flaxseed on salads, casseroles, stir-fry vegetables or other dishes. According to Drs. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing," flaxseed is a rich, plant-based source of omega-3 fatty acids. You can also add 1 to 2 tbsp. of flaxseed to smoothies before blending.
Step 3
Add walnut pieces to salads and other foods. According to UMMC, walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid, or ALA.
Tips and Warnings
- If you do not like the texture of flaxseed, use flax oil, which also contains omega-3 fatty acids.
Things You'll Need
- Grill
- Mackerel
- Salmon
- Tuna
- Flaxseed
- Walnuts
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "Prescription for Nutritional Healing;" James F. Balch, M.D. and Phyllis A. Balch, C.N.C.; 1997
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