Not all fats are bad and should be stricken from your diet--some fats are actually good for your health. It's important to choose the right fats, and limit your intake to prevent weight gain. Omega-3 fatty acids are important nutrients that you can get through your diet, and they can help control cholesterol levels and improve heart health.
Step 1
Research foods rich in omega-3 fatty acids. These essential fatty acids must be obtained through diet--your body doesn't make them, but it needs them to survive. Do your research on foods that offer the highest omega-3 fatty acid content and other health benefits as well.
Step 2
Go nuts. Some kinds of nuts are a great source of omega-3 fatty acids, and they're also high in protein--making them a healthy choice. Walnuts are the best choice when it comes to nuts, as they are richest in omega-3 fatty acids. Nut oils (like peanut oil) are also rich in these essential acids.
Step 3
Explore cooking oils. Oils can be a great source of omega-3 fatty acids--and when you use them for cooking, they're a much healthier option than butter or margarine. In addition to nut oils, vegetable oils are rich in omega-3s. Consider cooking in canola, flaxseed, avocado or soybean oil for flavor and health benefits.
Step 4
Consider fish. Fatty fish add delicious variety to your regular recipes--as well as a healthy dose of omega-3 fatty acids. Halibut, tuna and salmon are good choices to consider when you're trying to increase your omega-3 fatty acid consumption.
Step 5
Go for the green. There are plenty of vegetables that are also rich in omega-3 fatty acids--opt for green varieties that tend to be highest. These include greens like spinach and kale, as well as Brussels sprouts. Avocados are also rich in omega-3s and make a great addition to your vegetable rotation.
Step 6
Read labels. When you're at the store, read the product labels of oils, nuts, fish and other foods that you're shopping for, and check their omega-3 fatty acid content. According to the American Heart Association, aim for a minimum of two weekly servings of fatty fish if you don't have heart disease. People with heart disease need at least 1 g per day of omega-3 fatty acids (specifically EPA and DHA), and at least 2 to 4 daily g for people with high triglyceride levels.
Tips and Warnings
- Consider taking an omega-3 fatty acid supplement if you can't get enough in your diet.
- Be sure to limit overall fat and omega-3 fatty acid intake to prevent too much weight gain; stick to the recommended amounts, and keep an eye on your daily fat consumption.
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