Omega-3 and omega-6 can not be made by our bodies, so we need to eat foods that contain them live. The typical American diet is full of omega-6, but many Americans do not get enough omega-3. Yet it is easy to add foods that contain omega-3 fatty acids to our diets
Albacore tuna in water.
Nuts: Walnuts, soynuts, pumpkin seeds, pecans, wheat germ
. Omega-3 enriched eggs.
Oils: canola oil, linseed oil, soybean oil, walnut oil.
Salad dressings made from these oils.
How to increase omega-3 intake Heart Health
Eat wild salmon. It is one of the most widely available sources of omega-3 for heart health. You should include a 3 oz. serving in the diet 2 to 4 times per week. Other marine-derived omega-3 food sources: rainbow trout, albacore tuna in spring water, and sardines packed in olive oil
Eat walnuts, soynuts, pecans and pumpkin seeds to. . get plant omega-3s. Add ground flaxseed when baking muffins, breads and pancakes. Sprinkle wheat germ and ground flaxseed meal on cereal and yogurt.
Cook with canola, soybean, or flax oil and look for salad dressing containing canola or soybean oil. Use walnut oil when making homemade salad dressing.
Use omega-3 fortified eggs, found with other the other eggs in your grocery store.
Eat “green leafier.” Plant-based omega-3 fatty acids found in “green leafier” like spinach and collard greens. A cup of “green leafier” provides 0.2 grams of omega-3.
Use supplements. Although omega-3 should come from food, there are supplements available. You should not take more than 3 grams of omega-3 capsules unless your doctor recommended it. High intake can cause bleeding in some people.
Tips and Warnings
Although transforming contains a healthy dose of omega-3, it tastes awful and could be contaminated by mercury.
Limit canned tuna to once a week in case it contains mercury.