Boost Your Intake of Omega-3 Oil

Promoting Omega 3Boost your intake of health-promoting omega-3 oil with canned salmon, walnuts, soybeans, and fish oil capsules.

By now, you've heard that fish is good for your health. To get an adequate amount of omega-3 fatty acids, both the American Diabetes Association and the American Heart Association recommend eating a variety of (preferably fatty) fish two to three times a week. Research has shown that omega-3s decrease:

  • the risk of arrhythmias, which can lead to sudden cardiac death;
  • elevated triglyceride levels –– which alone are a risk factor for heart disease;
  • the growth of plaque in arteries;
  • the occurrence of blood clots; and
  • blood pressure.

Here's a handy salmon tip: When you don't feel like grilling or broiling, try using canned salmon to make salmon salad or salmon cakes. Not only is it more convenient and shelf-stable, the salmon that's canned is almost always wild salmon, which contains significantly lower levels of environmental pollutants than farmed salmon. And remember: Eating fish isn't the only way to up your intake of omega-3s. Fish oil capsules (or omega-3 oil supplements) are readily available in drug stores and grocery stores these days. Other sources that provide one type of omega-3 (but not the type found in fish) include canola oil, flaxseed, walnuts, and even soybeans. For optimum health, get plenty of both types of omega-3 sources.

Reviewed by Francine Kaufman, MD. 4/08

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