How to Eat More Omega-3 Fatty Acids: Lower Heart Disease and Protect Against Cancer, Dementia and Depression
December 19, 2017
Omega-3 fatty acids are thought to be prevent heart disease, stroke, depression, arthritis and cancer. With new studies all the time showing those who eat food containing Omega-3 on a regular basis often have lower incidences of these diseases, and others, it’s no wonder the Japanese who eat foods containing more Omega-3 than any other nationality on the planet also have the lowest incidence of any of these diseases. If you’re trying to improve your health and want to increase your intake of Omega-3 fatty acids, here are the foods you can eat to do so.
Fish – Of course, the first food you should eat if you want to increase the amount of Omega-3 you eat is fish. Loaded with DHA and EPA, forms of Omega-3 fatty acids, eating fish will automatically increase your Omega-3 intake.
Eat tuna (make tuna sandwiches, add to a salad, eat tuna grilled on the barbie, or a tuna steak with a nice side salad), salmon (salmon steaks, salmon sandwiches, salmon on sushi), anchovies (awesome on pizzas and on wholewheat bread with a boatload of veggies and some sesame salad dressing) or sardines (wonderful on wholewheat bread with a scraping of butter).
Oily fish gives you a good dose of Omega-3 fatty acids and, with so many ways to cook and eat it, it’s versatile too.
Eggs – Weirdly, some people still think eggs are unhealthy. They’re not. In fact, all the negative news about ‘bad cholesterol’ from the 1980s and 1990s has now been disproved, now we know eggs actually have the ‘good cholesterol’.
Eat eggs as omelettes, fried eggs on bread, boiled eggs chopped up on a green salad, or eggs in an egg salad sandwich. Add some paprika to give your eggs a bit of spice, or Italian herbs and some low-fat cheese before you whip up that omelette.
Of course, you can also buy Omega-3 eggs, which have a higher Omega-3 content than your regular egg. Some people say they taste fishy. Personally, I don’t taste any difference but, with a much higher amount of Omega-3 in them, if they taste alright, why not.
Cheese and Milk – If, like me, you’re a dairy products fan, you’ll be happy to know cheese and milk contain high levels of Omega-3.
Drink a glass of milk, whip it up with eggs in an omelette or pancakes, make a milk shake with some yoghurt and fruit, or make your own homemade ice cream.
As for cheese, a grilled cheese sandwich hits the spot, as does cheese on toast, cheese in an omelette (along with milk and eggs, the perfect Omega-3 food), cheese grated onto a salad or onto of a wholewheat pizza and, of course, cheese on a stick with pineapple.
Walnuts – This delicious nut is also a great source of Omega-3. With walnuts, you can just nibble at a handful or, better yet, slice them into small pieces and add on top of a dark green salad. They’re also wonderful on the top of ice cream, added into cookies or chocolate cake, and don’t forget walnuts go great with a couple of slices of cheese and some crackers.
Getting more Omega-3 in your diet isn’t difficult. Just choose the foods you like and that are healthy and make sure you eat them 3-5 times a week.
Omega-3 Health Benefits – WebMD