As researchers learn more about the importance of certain elements in a healthy diet, Americans have been making significant changes to what they eat. Omega-3 fatty acids have been found to be a star for healthy eating, improving brain function and reducing the risk of heart disease. Choosing foods that have high levels of omega-3 fatty acids can give you these benefits.
Fish
Fatty fish, such as salmon, tuna and mackerel, have high levels of omega-3 fatty acids. The American Heart Association recommends that you have a 3.5 oz. portion of fatty fish at least twice a week to gain the maximum benefits. However, children and pregnant women should monitor their fish consumption due to the possibility of high mercury levels and other intoxicants. Fish is best served grilled for a healthy diet. Fish oil capsules that contain omega-3 fatty acids are an option for getting the nutrition in a supplement.
Flax
Flax seeds have been used as a super-food for centuries in many cultures. They contain alphalinolenic acids, which are shorter chains of omega-3s, so you need to consume more of them to achieve the same quantity as you would through eating fish, which have longer chains. Dr. William Sears, a noted pediatrician, says that flax seeds have enormous health benefits in addition to those from the omega-3s, including high protein and high fiber. You will get the greatest benefits eating them ground, sprinkled into doughs and batters, in yogurt or on fruit. Using flax oil as a spread will also get you high amounts of omega-3 fatty acids.
Soy
Soybeans and soybean oil have high levels of omega-3 fatty acids. Walter Willett, chairman of the department of nutrition at Harvard School of Public Health, says that many Americans have essentially cut out their main source omega-3 fatty acids when eating fat-free dressings on their salads, since many dressing and mayonnaise are made with soybean or other oils that high levels of omega-3s. Including a small amount of these in your diet gives you the healthy fats that you need.
Canola and Walnut Oil
Canola oil, walnuts, walnut oil and other nuts and oils are all sources of omega-3 fatty acids. Snacking on healthy nuts and using healthy oils for cooking are ways of including healthy fats in your diet and obtaining the heart and brain benefits without making any significant changes to your diet. The University of Maryland Medical Center says that the Mediterranean diet, which includes nuts and nut oils as well as other omega-3-rich foods, has a healthy balance of healthy fats and other essential elements of a proper diet.
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