A List Of Foods With Omega-3

Omega-3 fatty acid is a polyunsaturated fatty acid that supports cognition and protects against heart disease. Alpha-linolenic acid is an essential omega-3 fatty acid your body cannot produce and must get from plant-based foods. Alpha-linolenic acid converts to eicosapentaneoic acid and docosahexaneoic acid inside your body and you can obtain these long chain omega-3 fatty acids from cold water, fatty fish. Consult your doctor about omega-3 fatty acids in your diet.

Plant-based Oils

Soybean oil and canola oil are plant-based foods that contain omega-3 fatty acids. As with all plant-based oils, the concentration of omega-3 and other fatty acid content may differ by type of oil. Soybean oil has more polyunsaturated fat, omega-3 fatty acids and saturated fat and less monounsaturated fat than canola oil. Canola oil, however, may be safer for your heart than soybean oil since canola oil contains much more heart healthy monounsaturated fatty acids and less saturated fat, which increases your risk of heart disease. Research by scientists at Monsanto published in the "American Journal of Clinical Nutrition" in 2010 suggested that enriching soybean oil with stearidonic fatty acid increases red blood cell and tissue concentrations of omega-3 fatty acids.

Nuts

Walnuts contain omega-3 fatty acids. Eating walnuts during meals or snacks between meals can increase your intake of omega-3 fatty acids and reduce your risk of heart disease. Research by scientists at Loma Linda University in California and published in the "American Journal of Clinical Nutrition" in 2009 compared the effects of consuming walnuts versus consuming fish or placebo in patients with high blood levels of cholesterol. The research demonstrates that the group consuming walnuts had the lowest levels of serum total cholesterol and undesirable LDL cholesterol. Fish consumption increased HDL cholesterol, the good cholesterol.

Seeds

Chia seeds, flaxseeds and flaxseed oil contain high concentrations of omega-3 fatty acids. Research by scientists at the Animal Physiology Laboratory, Sciences Faculty in Tunisia and published in "Food and Chemical Toxicology" in 2008 found that a mixture of flaxseeds and pumpkin seeds protect against hardening of the arteries and liver damage due to the unsaturated fatty acids within the foods. The research also showed improved liver function for fat metabolism and storage.

Fish

Coldwater, fatty fish, such as salmon, tuna, herring, halibut and sardines, are rich sources of omega-3 fatty acids. Consuming at least two servings of fish each week can reduce your risk of cardiovascular disease, including atherosclerotic plaque, arrhythmias and blood pressure. Consuming two or more servings of fish per day may increase your risk of Type 2 diabetes, according to research by scientists at Brigham and Women's Hospital and Harvard Medical School in Boston, Massachusetts and published in the "American Journal of Clinical Nutrition" in 2011.