The University of Maryland Medical Center states that omega-3 fatty acids or fats are a healthy fat that is not only good for the heart, but helps brain function, blood clotting, moisten cell membranes and lower bad (LDL) cholesterol levels in the body, which thereby reduces the chance of plaque buildup on the inside of the arteries that leads to strokes or heart attacks. Omega-3 fatty acids also help the body fight inflammation and help the body maintain weight and metabolism. The American Heart Association advises individuals who are at risk of acquiring or have been diagnosed with cardiovascular disease or similar conditions should increase their intake of omega-3 fatty acids for optimal health benefits.
Fish
Fish is one of the best sources for omega-3 fatty acids or fats. Salmon is one of the richest source of omega-3 fatty acids. Steamed or broiled fish and shellfish such as halibut or shrimp, snapper and scallops are also rich sources of omega-3s. Tuna and cod are also sources of omega-3 fatty acids.
The Institute of Medicine at the National Academy of Sciences recommends 1.6 grams a day for male teenagers and adults and 1.1 grams a day for female teenagers and adults, though the National Institutes of Health recommend that individuals consume roughly 2 percent of their daily total calories from omega-3 fatty acids. So, a person on a 2,000 calorie a day diet should eat approximately 4 grams of omega-3 fatty acids a day.
Nuts and Seeds
Flaxseed and walnuts are known to be some of the best sources for omega-3 fatty acids. Flaxseeds can be found in natural form and sprinkled onto foods and salads or purchased as oil in caplets. Walnuts (one to two tablespoons per day) can be eaten plain or chopped and sprinkled into foods or on salads.
Vegetables
Vegetables such as cabbage, cauliflower, kale and collard greens are excellent sources of omega-3 fatty acids, as are brussels sprouts and soybeans. Romaine lettuce, winter squash, raw tofu, spinach and turnip greens are also very good for you. The American Heart Association recommends that individuals get at least three to five servings of vegetables every day for optimal health benefits.
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