Omega 3 fatty acids, namely, EPA, DHA and alpha linolenic acid, have been proven to reduce inflammation in the body, which can lower the risk for arthritis, heart disease and stroke. It also helps lower cholesterol and triglycerides. The American Heart Association recommends 250 to 500 milligrams of EPA and DHA daily, or 3,600 mg of alpha linolenic acid, or ALA.
Fatty Fish
The American Heart Association recommends two 3.5-ounce servings of fatty fish a week to maintain an average of 250 to 500 mg of eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. Fatty fish include salmon, mackerel, herring, albacore tuna, lake trout and sardines. Avoid smoked fish or sardines in brine due to the high sodium content, and shark, swordfish, king mackerel and tilefish due to the possibility of mercury contamination.
Walnuts
Walnuts have 2.6 grams of omega 3 fatty acids per ounce. Any nut is high in calories, so limit your intake to one serving daily, about 15 walnut halves. Add them to salad or yogurt or have them alone as a snack.
Canola Oil
Interestingly, at 1.3 g per tbsp, canola oil has more omega 3 fats than olive oil at 0.1 g per tbsp. Use canola oil when sauteing meat or vegetables or substitute for butter in baking. About 2 tbsp will meet the recommendations for omega 3 intake.
Flaxseeds
Flaxseeds are a good source of ALA and fiber. They should be ground to help your body absorb the omega 3 fats. They have a nutty flavor and go well in yogurt, hot or cold cereal, or salads. You can also substitute flaxseeds for butter or oil in recipes. Substitute 3 tbsp ground flaxseeds for 1 tbsp of butter or oil. Only substitute about half of the oil, or your product may come out too dry. Adults need 2-4 tbsp flaxseeds daily to meet the recommended amount of ALA.
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