Why You Should Care About Omega-3s

Guest Post by EatingWell Magazine

 

Learn all about omega-3s: what they are, why they’re important and what foods you can eat to increase your omega-3 intake.

The 2015 Dietary Guidelines for Americans recommend that most adults eat about 8 ounces of seafood a week to reduce the risk of heart disease. But why is it that eating fish can help your heart?

The main reason is that seafood contains two omega-3 fats associated with a reduced risk for heart problems: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Science suggests that eating about 8 ounces of a variety of seafood each week—which provides a daily average of about 250 mg total DHA and EPA—may convey these heart-healthy benefits. The problem is, many people aren’t getting the recommended amounts of these omega-3s. Try the following ideas to help you get more.

Go for omega-3-rich fish.

While all seafood contains some omega-3 fats, fatty cold-water fish have higher concentrations. Popular omega-3-rich picks include salmon and sardines (both provide more than 1,000 mg per 4-ounce serving) and tuna (about 250 mg per 4 ounces of light tuna).

Try some seaweed.

Need a reason to eat sushi? Seaweed (nori) and kelp (wakame, kombu or dulse) are both algae, which provide some DHA/EPA.

Consider fortified foods.

More and more food products fortified with omega-3s are finding their way to supermarket shelves. The following are foods that you might find fortified with DHA/EPA.

If you don’t eat a lot of fish, taking an omega-3 supplement might be a smart choice. Talk with your doctor about whether supplementation might be right for you and, if so, what to look for on labels.

 

© Meredith Corporation. All rights reserved. Used with permission.

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