Omega-3 is an unsaturated fatty acid that decreases inflammation throughout the body. The body does not produce omega-3s; you must consume a variety of foods to receive them. Two types of fatty acids include eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA. Ffatty acids may lower cholesterol levels, reduce heart disease and slightly lower blood pressure. Additional benefits include decreased blood clotting, increased immunity and a decrease in arthritis symptoms. Include omega-3 fatty acids in a heart-healthy diet.
Step 1
Create meals around fish twice a week. According to the MayoClinic.com, following this dietary advice may reduce your risk for a heart attack by a third or more. Bake or grill fish, but do not pan fry it. Season with a variety of herbs and spices, as well as lemon. Do not add salt to the fish to keep the meal heart-healthy. Focus on eating fatty fish such as tuna, herring and salmon. Most fish contain some omega-3 fatty acids.
Step 2
Add a variety of plant foods rich in omega-3 fatty acids to your diet. Though the omega-3s in plant foods are much less potent, the foods are a nutritious addition to your daily meals. Grind up whole flaxseeds in a clean coffee grinder and add to everything from breakfast smoothies to snack muffins to dinner chili. Cook foods with canola oil, which is rich in omega-3s. Snack on walnuts when you are on the go. Don't overdo it though, walnuts are also high in calories. For vegetarians, a variety of algae-based supplements are rich in omega-3s. Fish eat algae, which is the animal's source for the essential acid.
Step 3
Take a fish oil supplement if you want to increase your omega-3 intake. Fish oil supplements are based on the amounts of EPA and DHA per capsule. Look for supplements containing about 180 mg of EPA and 120 mg of DHA. Take 1 g of EPA and DHA daily if you suffer from coronary artery disease, recommends the American Heart Association. Take 2 to 4 g of EPA and DHA if you have high cholesterol levels. Most healthy adults receive enough omega-3s by making dietary changes.
Tips and Warnings
- Atlantic salmon and herring contains 1.9 g of essential fatty acids per 3 oz. serving. Trout and orange roughy contain a small amount of essential fatty acids; each 3 oz. serving contains less than 0.1 g cooked.
- Avoid fish such as tilapia and catfish because they contain unhealthy fatty acids, cautions MayoClinic.com. Do not consume shark, swordfish, tile fish or king mackerel frequently; these fish contain high amounts of mercury.
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