Essential fatty acids, omega-3 and omega-6 fatty acids, are a type of polyunsaturated fat critical for health and disease prevention. Because the body cannot synthesize these fats from other sources, the only way to obtain them is through diet. For the general population, the American Heart Association recommends consuming at least two weekly servings of foods rich in essential fatty acids; anyone with a history of heart disease should aim for 1 g of these fats per day.
Oily Fish
Although all species of fish contain essential fatty acids, "oily" fish boast particularly high concentrations of omega-3 fats. According to the Linus Pauling Institute for Micronutrient Research, salmon, herring, mackerel, sardines, trout and tuna all yield significant levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)---two forms of omega-3 fats beneficial for cardiovascular disease and diabetes prevention. Because seafood contains varying levels of pollutants, limit fish high in mercury, such as bluefin tuna, and choose low-toxin species whenever possible.
Flaxseed Oil
Known for its distinctive, nutty flavor, flaxseed oil is one of the richest plant sources of essential fatty acids. One tablespoon of this oil provides 7.3 g of alpha-linolenic acid (ALA), a type of omega-3 fatty acid, as well as 1.7 g of linoleic acid (LA), a form of omega-6 fatty acid. According to the University of Maryland Medical Center, flaxseed oil, and other foods with high concentrations of ALA, may promote healthy cholesterol levels and reduce the risk of cardiac arrest.
Sunflower Seeds
With 9.7 g of omega-6 fats in a single ounce, sunflower seeds are an excellent source of essential fatty acids. The American Heart Association states that replacing foods high in saturated or trans fats with omega-6 rich items, particularly sunflower seeds, may protect against coronary heart disease.
Tofu
Tofu might be famous for its high protein content, but this versatile food also provides noteworthy levels of essential fatty acids. Half a cup of firm tofu contains 0.7 g of omega-3 fats and 5.5 g of omega-6 fats, earning tofu a reputation as an excellent item for hearth health. In fact, the essential fatty acids in this food may help prevent heart arrhythmia, blood clots and high cholesterol.
Walnuts
Walnuts aren't only loaded with protein and fiber: They also yield a high concentration of essential fatty acids. A 1-oz serving of these nuts, about 14 halves, provides 2.6 g of omega-3 fats in the form of ALA, more than any other variety of nut can offer, along with 10.8 g of omega-6 fats in the form of LA. As the University of Maryland Medical Center states, fatty-acid-rich walnuts can reduce high triglyceride and cholesterol levels, leading to better cardiovascular health and protecting against heart-related diseases.
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