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Boost Your Intake of Healthy Omega-3 Fats

Posted by Chrissie Cole
Thursday, November 13, 2008 3:23 PM EST
Category: Major Medical
Tags: Protecting Your Family, Food Safety, Heart Disease, Omega-3, Heart Healthy, Diet & Nutrition, Healthy Living

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IMAGE SOURCE:© Wikimedia Commons/ piece of salmon / author: Dezidor


Omega-3 fatty acids are essential for good health and benefit the heart of healthy people and those at high risk of – or who have – heart disease. But their benefits may be missed because the American diet is loaded with omega-6 fatty acids (unsaturated fats).

The benefits of omega-3s are far reaching and include reducing the risk of heart disease and stroke, reducing symptoms of high blood pressure, depression, attention deficit hyper activity disorder (ADHD), rheumatoid problems and certain types of skin ailments.

Some research has even suggested that omega-3s can boost the immune system and protect us from an array of illness including Alzheimer’s disease.

The American Heart Association recommends eating fish (fatty fish) at least twice a week. Fish is a good source of protein and doesn’t contain high saturated fat that fatty meat products do.

Stocking up on omega-3s is fairly simple once you know what foods to look for next time you stock up the fridge. Below are foods rich in omega-3s.

Anchovies & Sardines. Admittedly, not everyone’s favorite, but they are a good source of omega-3. The downside, they tend to be high in sodium.

Beans. Legumes are your best option. Other choices include: kidney, pinto and mungo beans.

Bluefin Tuna. This fatty fish is packed with omega-3s and low in omega-6. Choices: herring, mackerel, rainbow trout and tuna.

Broccoli & Cauliflower. These veggies are loaded with omega-3s.

Crustaceans. Fish is not your only choice of seafood packed with omega-3. Alaskan king crab, mollusks and shrimp are healthy choices.

Nuts & Seeds. A handful of flaxeed or walnuts added to your salad or yogurt can easily up your intake of omega-3s.

Oils. A dash of flaxseed oil on salad or cooking with canola oil gives a nice hit of omega-3.

Papaya. This may be the only fruit in your grocery store with more omega-3s than omega-6.

Salmon. Is a well known fatty fish full of omega-3.

Spinach. Popeye may have had it right. Spinach is good for you and loaded with omega-3.

WebMD offers some heart healthy omega-3 recipes. And the MayoClinic has Menus for heart-healthy eating: Cut the fat and salt.

Also read: Reduce Inflammation Naturally, Crestor Alternatives. #


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