How to Increase Omega-3 Intake for Heart Health
Omega-3 and omega-6 can't be made by our bodies, so we have to eat food that contains them to live. The typical American diet is full of omega-6 , but many Americans don't get enough omega-3. Nevertheless, it's easy to add food containing omega-3 fatty acids to our diets.
Things You'll Need
- Salmon
- Sardines
- Albacore tuna in water
- Trout
- Ground flaxseed
- Nuts: walnuts, soynuts, pumpkin seeds, pecans, Wheat germ
- Omega-3 enriched eggs
- Green leafies
- Oils: canola oil, flax oil, soybean oil, walnut oil
- Salad dressings made from these oils
Instructions
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How to Increase Omega-3 Intake for Heart Health
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Eat wild-caught salmon. It is one of the most available sources of omega-3 for heart health. You should include a 3 oz. serving in your diet 2 to 4 times per week. Other marine-derived omega-3 food sources: rainbow trout, albacore tuna in spring water, and sardines packed in olive oil.
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2
Eat walnuts, soynuts, pecans and pumpkin seeds to get plant based omega-3 fatty acids. Add ground flaxseed when baking muffins, breads and pancakes. Sprinkle wheat germ and ground flaxseed meal on cereal and yogurt.
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3
Cook with canola, soybean, or flax oil and look for salad dressing that contains canola or soybean oil. Use walnut oil when you make homemade salad dressing.
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4
Use omega-3 enriched eggs, found with other the other eggs in your grocery store.
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5
Eat your "green leafies." Plant-derived omega-3 fatty acids are present in "green leafies" such as spinach and collard greens. A cup of "green leafies" provides .2 grams of omega-3.
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6
Use supplements. Although your omega-3 should come from food, there are supplements available. You shouldn't take more than 3 grams of omega-3 capsules unless your doctor has recommended it. High intakes can cause bleeding in some people.
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Tips & Warnings
Although cod liver oil contains a good dose of omega-3, it tastes terrible and could be contaminated by mercury.
Limit canned tuna to once a week in case it contains mercury.
