Omega-3s: 5 Ways to Load Up on These Healthy Fats

omega3Many people hear the word “fat” and immediately think it should not be a part of their diet. But what you might not know is that some fats are actually good for you!

Omega-3 fatty acids are in the “healthy fat” group, and your body actually needs them to function normally. Not only are they great for your brain, but they also have been shown to reduce inflammation, boost heart health, lower triglycerides, relieve rheumatoid arthritis, and even aid in the treatment of depression. As an added bonus, Omega-3s are an antiager!

These miracle fats are vital to your overall health and longevity. Your body can’t produce these healthy fats on their own, so you need to make sure you’re getting a daily dose through your diet.

Chances are you’re already eating foods that contain Omega-3s without even knowing it. Below are five wonderful sources of Omega-3 fatty acids and how to include them in your diet. Happy eating!

1. Fish

Salmon and tuna are two of the best natural sources of Omega-3 fatty acids. These are a wonderful dinner option, served with wild rice or on top of a salad. Don’t shy away from the white part of the fish when it’s cooked – that’s where the highest concentration of Omega-3s is!

2. Avocados

Cut up an avocado and toss it into your salad – it’s a great way to get those healthy fats with fewer calories! Plus, they add variety to your traditional salad.

3. Walnuts

Keep a handful of these at your desk to ward off afternoon hunger and keep your mind alert.

4. Olive Oil

Heart-healthy olive oil is full of Omega-3 fatty acids, and is also great for your skin and waistline! Try substituting it for butter when cooking your morning omelet.

5. Flax Seeds

Flax seeds have one of the highest concentrations of Omega-3 fatty acids found in nature. A three-tablespoon serving of flax seeds has the same amount of Omega-3s as a pound of fish, making this a great option for a girl on the go. Add them to your cereal, or serve with yogurt and fruit for a nutritious meal that will keep you going all day!

There are also many Omega-3 supplements available at your local health food store, if you feel that you’re not getting enough of these foods. Just make sure that you’re taking 500 mg of fish oil, or Omega-3s, per day.

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