Omega-3 fatty acids are essential polyunsaturated fats -- "essential" meaning that your body can't produce them and they must be part of your diet. Omega-3s fight inflammation and may lower your risk of heart disease, high blood pressure, high cholesterol, osteoporosis, arthritis, cancer and depression. According to the University of Maryland Medical Center, omega-3s are critical for brain development in children and play an important role in cognitive and behavioral functions in adults. The two types of omega-3 fats most recommended are eicosapentaenoic acid, EPA, and docosahexaenoic acid, known as DHA.
Step 1
Eat at least two servings of fatty fish per week, recommends the American Heart Association. Wild salmon, lake trout, mackerel, sardines and anchovies are particularly high in EPA and DHA. A serving of fish is 3.5 oz. or 3/4 cup of canned fish. To avoid extra fat and calories, bake or broil your fish and avoid frying.
Step 2
Add walnuts and flaxseeds to your diet. Flaxseeds are the best vegetarian source of omega-3 fatty acids. Flaxseeds and walnuts don't contain EPA or DHA; instead, they contain an omega-3 fatty acid known as ALA, or alphalinolenic acid. ALA is a precursor to DHA and EPA -- your body will convert ALA into what it needs. Nuts and seeds may be high in fat and calories. To maintain a healthy body weight, replace other sources of fats -- especially the saturated fats found in dairy and red meat -- with seeds and nuts. Replace the cheese in your salad with a handful of toasted walnuts or try using nut butters instead of deli meats in your lunchtime sandwich.
Step 3
Replace olive oil with canola or soybean oil. ALA is concentrated in oils made from the rapeseed plant -- canola oil, soybeans, pumpkin seeds and walnuts. Use flavored oil such as pumpkin seed oil as a salad dressing or drizzled over steamed vegetables for an added kick of flavor.
Tips and Warnings
- If you find it difficult to eat enough omega-3 fatty acids, you may consider a supplement made from cold-water fish, krill -- a type of small shrimp -- algae or flax.
- Some fish may contain high levels of mercury or other environmental toxins. In general, older, larger predatory fish have the highest levels of toxins.
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