Omega-3 fatty acids are essential fatty acids. This means the body needs them, but cannot produce them independently, so they need to be obtained through diet. These fatty acids have been popularized for their health benefits, as they may lower high blood pressure and cholesterol, reduce the risk of heart disease and relieve symptoms of rheumatoid arthritis. Though most commonly found in fatty fish like herring and mackerel, there are other dietary sources from which to obtain these necessary fatty acids.
Step 1
Take omega-3 fatty acid supplements in pill form. These may also be called fish oil capsules, and typically contain 180 mg of eicosapentaenoic acid, or EPA, and 120 mg of docosahexaenoic acid, or DHA, says the University of Maryland Medical Center. It is imperative that you consult your doctor before introducing any supplement into your diet, however, to avoid any medical complications.
Step 2
Use canola or soybean oils when cooking, or add them to salad dressings. According to the Harvard School of Public Health, these are potential sources of omega-3 fatty acids. A tablespoon of any of these oils is all you need per day to get the recommended amount of these fatty acids.
Step 3
Eat foods like walnuts, kale, tofu, Brussels sprouts, spinach and salad greens, and sprinkle flaxseed on oatmeal or cereal. These foods contain an omega-3 fatty acid called alpha-linolenic acid, or ALA. The body partially converts ALA to DHA and EPA once consumed.
Tips and Warnings
- To help treat heart disease or high cholesterol, your health care provider may want you to consume more omega-3 fatty acids than the usual dosage. Talk with your doctor about what dosage is right for you. If you consume flaxseed or flaxseed oil, these should be kept refrigerated before use. If you grind the flaxseeds, be sure to grind them within 24 hours of taking them out of refrigeration, so the nutrients stay active, says the University of Maryland.
- Before taking omega-3 fatty acid supplements or adding extra foods that contain omega-3 fatty acids to your diet, consult your doctor to see if this is safe. Individuals with bleeding disorders or who are taking certain medications like diabetes drugs or blood-thinners may need to take extra precautions or be closely monitored when taking omega-3 fatty acids, says the University of Maryland.
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