Fat Chance Omega-3 Fatty Acids

A Superstar nutrient you should get to know better

Behind My Name

You may think I’m another calorie hog, but there’s much more to me than meets the eye. I am actually a healthy, “good” (polyunsaturated) fat that may help decrease triglycerides, improve blood pressure and lower risk factors linked with heart disease and diabetes.

Think Fish

Give me a chance to protect your heart by eating fish at least twice a week. I’m also found in nuts and soybeans, but the verdict is still out among the research community as to whether these foods offer as many health benefits as fish.

A Nutrient of Many Talents

Yes, I’m good for your ticker, but I have other redeeming qualities, too. For example, early research suggests that I may help ease depression. Another reason to embrace me? Researchers recently discovered that I contain a chemical receptor that may help combat inflammation, paving the way for me to assist in fighting cancer and joint problems such as arthritis.

Don’t Fry Me!

Order or cook your fish grilled, steamed or baked. A Northwestern University study found that eating fried fish cancelled out any potential health benefits of the fish, including myself.

Start the Day with Me

You don’t have to wait until dinnertime to reap my benefits. I’m available during the day, too. Just try this breakfast shake: Combine ¾ cup vanilla fat-free yogurt, ½ cup pomegranate juice, ½ small diced, peeled apple, 1/8 cup walnuts and ¼ cup crushed ice and puree in a blender.

How much is enough?

Aim to eat at least 2g of omega-3s each day. Here’s how some good sources stack up.

Flax seeds
Atlantic mackerel
Walnuts
Salmon
Soybeans, cooked