If you've kept up with health trends these past few years, it should come as no surprise that diets rich with omega-3 fatty acids are the latest concept taking the nation by storm. Look in your nearest grocery store and you'll see all kinds of food products labeled as rich with omega-3s. The reason for the sudden interest comes from the desire to counter the rising cases of obesity and chronic diseases. Researchers from around the world have concluded that omega-3 helps prevent conditions such as heart disease, diabetes, high blood pressure, osteoporosis and depression. However, you should not begin any kind of supplementation without first consulting your doctor.
Step 1
Eat fish one to two times a week. Fish such as salmon, tuna, and anchovies are filled to the brim with omega-3 fatty acids and because they can be prepared in a variety of different ways, it shouldn't be hard for you to find a recipe that you like. The Cleveland Clinic reports that omega-3 fatty acids obtained from fish increase HDL, the beneficial kind of cholesterol within your body. Try not to exceed two times a week, though, as fish contain mercury; too much fish can have harmful effects.
Step 2
Eat a variety of green vegetables and nuts every day. Vegetables like spinach, broccoli, kale, and seaweed, and nuts like walnuts are loaded with omega-3 fatty acids, not to mention numerous other nutrients. Have them cooked, or eat them raw.
Step 3
Look for grocery items fortified with omega-3. Nowadays, many products at your local grocery will be fortified with omega-3. Look for it in items like eggs, butter, bread, pasta, and beverages. Replacing your current grocery items with omega-3-fortified versions will give your omega-3 levels a worthwhile boost.
Step 4
If you can't get it in your diet, or have had a heart attack, take omega-3 supplements. Supplements with fish oil provide omega-3 and, according to Dr. Frank Sacks of Harvard University, you should take about 500 mg a day -- or more, if you have experienced a heart attack.
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