Monday, January 19, 2015

How to Add Omega 3 to Your Diet

Adding Omega 3 fatty acids to your diet is a good idea, especially since EPA (eicosapentaenoic acid) and DHA (docohexaenoic acid) may be beneficial for your heart, circulation, blood pressure, immune function, and brain development.

Experts say that adults should consume a minimum of 400 milligrams of Omega-3 fatty acids daily. There are several ways to do this. You can rely on fish oil supplements as long as they are made from cold water "oily" fish such as salmon, sardines, mackerel, or herring. Or you can just add fish to your meals regularly. Eating three or more servings of fatty fish every week will ensure that you get the health benefits of Omega-3.
What fish should you eat? What are your choices? Consume plenty of wild Alaskan sockeye salmon, mackerel, sardine, herring, and anchovies. Select those that are low in mercury. You can do this by asking the vendor whether the fish has been tested for toxicity levels.

To eat healthy meals, preparation is key. Baked, broiled or grilled fish is a good choice but fried fish isn’t. The latter is high in fat and calories and deep frying may destroy some Omega-3 levels because of the high cooking temperature.

If you don’t like fish, don’t feel bad. You can still get enough Omega-3 fatty acids by using flaxseed, canola, soya, or walnut oil in your meals. These are all good sources of Omega-3 fats. Preparing a salad of green leafy vegetables with a dressing having any of these oils is one of the simplest ways to increase your Omega-3 intake.

Eat dairy products and meat that comes only from 100 percent grass-fed beef. This has a high Omega-3 ratio.  Adding this kind of beef to your diet is good if you’re not a fish lover.