How To Increase Omega-3 Intake For Heart Disease

How To Increase Omega-3 Intake For Heart Disease

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

You need:
Salmon

Sardines.
Albacore tuna in water.

Trout.
Ground flaxseed.

Nuts: Walnuts, soynuts, pumpkin seeds, pecans, wheat germ
. Omega-3 enriched eggs.

Green leafier.
Oils: canola oil, linseed oil, soybean oil, walnut oil.

Salad dressings made from these oils.

How to increase omega-3 intake Heart Health

1
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

2
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.

3
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.

4
Use omega-3 fortified eggs, found with other the other eggs in your grocery store.

5
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.

6.
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.

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