Omega-3 Fatty Acids
Omega-3 fatty acids are found in fish oil and in some vegetable oils, nuts, seeds and soy. You can get omega-3 fatty acids from some foods or from over-the-counter and prescription supplements. Fish oil contains two important omega-3 fatty acids: EPA (eicosapentanoic acid) and DHA (docosahexanoic acid). Plant sources provide ALA (alpha-linolenic acid). Studies of EPA and DHA, suggest that:
• doses of up to 1 gram per day reduce risk of heart attacks in high-risk patients, and
• doses of up to 3 grams per day lower serum triglyceride levels.
Tips for Getting More Omega-3 Fatty Acids
• Use vegetable oils that are high in omega-3 fatty acids. Examples are canola oil, soybean oil, flaxseed oil and walnut oil.
• Select fish from the chart below and eat at least 7 ounces per week. Prepare fish by grilling, baking, broiling or poaching.
• Add walnuts or ground flaxseed to cereals, yogurt and salads. Whole flaxseeds will not work as well – they simply pass through the body
undigested.
• Substitute ground flaxseed for fat (butter or oil) in baked products. Try using 3 tablespoons of ground flaxseed instead of 1 tablespoon of oil.
• Snack on edamame (steamed soybeans, sold fresh or frozen).
• Omega-3 fatty acid supplements should be refrigerated and eaten with food. This will reduce the possibility of a mild fishy aftertaste.
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