HealthNotes

HealthNotes

Healthnotes offers comprehensive, science-based health and lifestyle information. Written with you in mind, Healthnotes answers the most commonly asked questions with credible, easy-to-understand information — edited by physicians who review over 550 scientific and medical journals to keep content current, factual, and balanced.

3 Tips to Get More Omega-3s

How to work more healthy fats into your daily care
3 Tips to Get More Omega-3s: Main Image
Despite the ongoing debate about the types and amounts of fats that support optimal health, most healthcare professionals seem to agree that omega-3 fats still fall firmly in the "healthful" category. Make sure you get what you need:
  • ONE. Follow the advice of the American Heart Association: eat two 3-ounce servings of fatty fish per week. These include salmon, tuna, herring, and mackerel.
  • TWO. Include plant sources of omega-3 fatty acids such as non-defatted flax meal, walnuts, and oils from soy, canola, walnut, and flaxseed. These foods can increase levels of the beneficial EPA, and, unlike fish, are generally free of heavy metals and PCBs (polychlorinated biphenyls).
  • THREE. If you have heart disease or a high risk of heart disease, consider taking a daily fish oil supplement that provides 1 to 1.8 grams of omega-3 fatty acids.
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