Walnuts
It’s easy to add walnuts to a morning bowl of cereal or some
snack-time trail mix. They are an excellent source of alphalinolenic acid
(ALA), one of the three omega-3 fatty acids and the one most commonly found in plants.
Other nuts, including pecans and pistachios, also contain ALA, although almonds
do not.
Enhanced eggs
Omega-3-enhanced eggs are widely available in stores and farmers
markets. They tend to have darker yolks than regular eggs. The omega-3 fatty
acid DHA is found in yolks only; egg whites contain no fatty acids. If you eat
a breakfast of omega-3-enhanced eggs, you’ll start your day with the potential
health benefits of omega-3s, including protecting the heart and possibly
reducing risks of dementia.
Fish
Cold-water fish has the highest concentration of DHA and EPA, the
two fatty acids closely linked to heart health. The American Heart Association
recommends at least two servings per week of salmon, tuna, herring, lake trout,
sardines, and similar fish. Why? Studies show that the omega-3s DHA and EPA
reduce triglycerides, which can lead to blocked arteries. And omega-3s can also
help decrease risk of irregular heartbeats.
A bowl of beans
Mix edamame (green soybeans), pinto, or kidney beans into soups,
chili, and salads to boost your intake of the omega-3 fatty acid ALA. There is
more evidence supporting the health benefits of fish-based omega-3s EPA and
DHA, but the body can convert some plant-based ALA into EPA and DHA, too.
A splash of healthy oil
Choose oils that are high in omega-3 fatty acids for sautéing,
baking, and dressing salads. Canola, soybean, and walnut oils are all good
choices. Just remember that while omega-3s are good fats, oils are still high
in calories, so use them sparingly. And don’t worry: High cooking heat won’t
destroy their benefits.
Source: WebMD.com
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