“Fats aren’t as bad as we thought they were,” says registered dietitian Rachel Huber, a researcher at the Cooper Institute in Dallas. Omega-3 fatty acids, a type of polyunsaturated fatty acid found in oily fish such as salmon, sardines and albacore tuna, reduce inflammation and improve heart health, Huber says, which is why the American Heart Association recommends two servings of fish a week. Vegetarians look to flaxseeds, walnuts and canola oil for their Omega-3s.
And increasingly, omega 3-supplemented foods are available. “Buyer beware, though,” Huber says. “Many times foods fortified with omega-3 contain amounts that are not that significant.”
Here are seven great ways to get your omega-3s.
Salmon
Wild salmon contain more omega-3s than farm-raised fish, and some nutritionists say Pacific salmon is better than Atlantic.
Walnuts
Walnuts contain a form of omega-3 fatty acid called ALA, which the body partially converts to the essential DHA form of omega-3.
Milk
Vary the diet of the cow, vary the milk. Horizon touts the “DHA Omega-3” in its organic milk.
Eggs
You are what you eat applies to chickens, too. Several egg producers now offer “omega-3 supplemented” eggs from chickens they say feasted on flaxseed or fish oil. Farmer’s market eggs often have higher levels of the essential fatty acid as well.
Pasta
Barilla incorporates ground flaxseed in its Barilla “Plus” pastas.
Fish-oil capsules
Grandma told you fish oil was good for you. Turns out Grandma was right.
Margarine
Smart Balance buttery spread contains canola oil and flaxseed, the best vegetable source of omega-3s.