Omega-3 Fats


Omega-3 fats are polyunsaturated fats that can be very beneficial to your health. These healthy fats are considered essential because we have to get them through our diet in order to receive their many health benefits. They have anti-inflammatory properties that can protect against heart disease, decrease blood pressure, prevent arthritis, decrease asthma and speed recovery from injuries.

The richest source of omega-3 fats is fish, specifically fatty fish such as salmon, tuna, sardines, and lake trout. It is recommended that we consume two servings (8-12 ounces) per week of a variety of fish. If you’re turned off by the “fish” smell, try cooking it with lemon juice or seasoning it with dill, basil, rosemary, or parsley.

If you don’t care for fish at all, you can choose to incorporate some of these other foods which contain lower amounts of omega-3 fats:

  • Flaxseed
  • Walnuts
  • Canola oil
  • Soybean oil
  • Chia seeds
  • Eggs
  • Chicken

There are also fish, krill, and flaxseed oil capsules available over the counter. Take caution when choosing these supplements though as large doses of omega-3 fats can thin the blood. Quit taking these supplements at least two weeks before a major surgery.

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