How to Follow an Omega-3 Diet
According to the Mayo Clinic, consuming proper quantities of omega-3 fatty acids helps to decrease heart rhythm irregularities, lower cholesterol and reduce blood pressure. Omega-3 supplements are available on many drugstore shelves, as well as from many food sources. Following a diet rich in animal and nonanimal sources of omega-3 does not have to be difficult or expensive.
Instructions
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Record your food intake for a week in order to determine the sources of omega-3 fatty acids that are already present in your diet. Foods highest in omega-3s include flax seeds, walnuts, salmon, soybeans, halibut, shrimp, tofu, snapper, scallops and winter squash.
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Review your food diary with your doctor to determine whether you are receiving enough dietary omega-3s. Set a goal for how much of this nutrient you should be consuming, and talk about how to change your diet.
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Eat fish twice a week, unless you have an allergy precluding this recommendation. Incorporate flax seed oil into your diet by mixing it with olive oil for cooking or with vinegar for salad dressing. Consume 1 or 2 tbsp. per day in your normal diet.
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Sprinkle flax seeds and walnuts on top of salads. Mix them into baked goods or eat them raw as snacks.
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Record your food intake for one week after you have changed your eating habits. Return to your doctor to review your changes and ensure that you have eaten the desired amount of omega-3 fatty acids.
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