Omega-3 fatty acids have numerous health benefit claims, including lowering cholesterol and triglyceride levels, reducing coronary heart disease, and fighting memory loss. The FDA recommends that people consume no more than 3 grams of omega-3 fatty acids per day from food. Here are some of the best sources of omega-3s.
Oily fish like salmon, tuna, and sardines are great sources of omega-3s. While diets high in fish consumption run the risk of mercury exposure, a study at Harvard's School of Public Health found that the long-term benefits of fish intake outweigh any potential risk. If you don't like eating fish in its traditional presentation, try a tuna burger!
Flaxseed is an omega-3-rich ingredient that you can easily incorporate into your healthy diet plan. It comes whole or crushed, but many people favor crushed because the body absorbs and digests it better. You can sprinkle flaxseed onto your morning cereal or add to yogurt for a hearty crunch.
Other Supplements and Seeds
If you're interested in taking a fish oil supplement, choose a pill that's free of mercury and other impurities. Look for enteric-coated capsules because they prevent the fishy aftertaste and your body absorbs them better. The FDA suggests you don't exceed 2 grams per day if you're taking supplements. It's always a good idea to consult a physician first.