The omega-3 fatty acids found in fish are not only good for your heart, they play a crucial role in brain function as well as in our normal growth and development. Some studies show that eating 2 or more servings of omega-3-rich fish will reduce the risk of heart disease and particularly sudden cardiac death. There are 3 major types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA, the two most digestible, are found in fish. Read on to learn choose fish high in the omega-3 fatty acids you need.
Instructions
1. The fish with the highest amount of omega-3 fatty acids is Pacific herring. All fish has some amount omega-3; but fatty fish like mackerel, lake trout, sardines, albacore tuna and salmon are the best sources. Pacific oysters are also a good source.
2. Complement the fish you eat with other foods that have omega-3 fatty acids like walnuts and walnut oil, pumpkin seeds, flax seeds and oil. Dark green vegetables like seaweed, broccoli, spinach and kale offer a reasonable amount of omega-3 fatty acids if eaten regularly.
3. How you eat your omega-3 fatty acids is also important. When balanced properly with omega-6 fatty acids, those found in cooking oils, egg yolks, meat and other animal-based foods, these fatty acids provide the best health benefits. The typical American diet does not balance them very well. A healthy diet should include about 2 to 4 times more omega-6 fatty acids than omega-3 fatty acids; yet the usual American diet has from 14 to 25 times more omega-6 fatty acids. Far different is the typical Mediterranean diet, which does not include much meat and emphasizes fish, seafood, whole grains, fresh fruits and vegetables, olive oil, garlic and moderate amounts of red wine.
4. Some people supplement their food consumption of omega-3 fatty acids with fish oil pills. Do so only under the supervision of a health care provider to determine the proper dosage for you. Fish oil supplements might contain other potentially harmful ingredients, too.
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