The idea that fat is bad for you is a persistent -- but inaccurate -- notion. Take omega-3 fats for example. Their laundry list of health benefits includes cardiovascular disease reduction, immune boosting and relief of arthritis pain, according to the University of Maryland Medical Center. To take advantage of the many health benefits that omega-3s bring to the table, eat the foods that give you omega-3.
Fatty Fish
Fatty fish like halibut and salmon are a top source of omega-3 fats. A single 3 oz. serving of salmon contains almost 2 g of omega-3 fats. Importantly, the types of omega-3 fats found in fish -- known as eicosapentaenoic acid and docosahexaenoic acid -- are particularly powerful at combating chronic disease risk. Consuming just at least two servings of fatty fish per week can slash heart attack risk by more than 30 percent, MayoClinic.com states. Opt to prepare fish by using healthy cooking methods like sautéing or grilling.
Tofu
Tofu is a favorite source of top quality protein for vegans and vegetarians. Even carnivores can benefit from the omega-3 fats found in abundance in tofu. A 4 oz. portion of tofu has nearly one-half g of omega-3 fats, the USDA reports. Tofu can be an omega-3 rich substitute for meats like beef and pork.
Flaxseeds
Flaxseeds are one of the most abundant omega-3 sources in the food supply. Sprinkling one tablespoon of flaxseeds over your oatmeal, cereal, parfait or yogurt gives you more than 2.5 g of omega-3 fats. However, the body does not utilize the type of omega-3 in flaxseed as it does the type found in fish, advises MayoClinic.com.
Nuts
Nuts such as walnuts contain significant amounts of omega-3 fats. A cup of chopped walnuts provides your body with more than 1 g of omega-3 fats, the USDA states. Regularly consuming nuts like walnuts can cut down on your cardiovascular disease risk, according to MayoClinic.com. You can add walnuts to fresh salads and healthy desserts, or simply eat them by the mouthful as a snack.
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