Omega 3 Fatty Acids
Some fats are bad for your heart, but not omega 3's. These essential fatty acids keep cholesterol levels low, decrease blood pressure, protect against cardiovascular disease and act as natural blood thinners. Omega 3 is also helpful in preventing or treating arthritis, diabetes, depression, certain types of cancer, skin disorders such as psoriasis, eye diseases such as macular degeneration, and menstrual pain.
How do I get them?
Eat wild salmon. The American Heart Association recommends at least two servings of fish each week. Wild salmon is high in both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and has a lower risk of contaminants, such as mercury, than other fish. Herring, tuna, mackerel and sardines are also good sources of EPA and DHA.
Fortify with flaxseed. Flaxseed is an excellent source of ALA's (alpha-linolenic acid), which are converted to EPA in the body. To keep flaxseed from spoiling, buy in small amounts and keep refrigerated. Always grind whole flaxseeds, but only grind the amount you will consume immediately. ALA's can be found in hempseed, tofu, canola oil, walnuts, and soybeans.
Add fish oil capsules to your regimen. If fish isn't your favorite meal, get the benefits of EPA's and DHA's by taking fish-oil capsules (now available in flavors like lemon). Make sure your brand is independently certified pure because fish oils can contain the same toxins as a fish fillet.
A great alternative is a product called Dr. Approved Super Omega 3. Super Omega 3 is recommended by the American Heart Association because it's now well-known that omega-3 supports a healthy heart. Omega 3 may also help reduce the inflammation of rheumatoid arthritis and support healthy blood pressure levels.
Note on EPA, DHA and ALA: Because the body does not manufacture these healthful polyunsaturated oils, it's important to obtain them from a well-balanced diet or supplement.
See also:
Seafood and Fish Facts
Fat Content in Fish
Flaxseed Nutrition and Recipes
An In Depth Look at Flax
Healthy Fish Recipes
Can Fat be Good For You?
