A Harvard study reports that nearly 100,000 Americans a year die a premature death. These deaths are linked to a deficiency in omega 3 nutrients. Since studies show omega 3 fatty acids do everything from reducing inflammation to protecting you from heart disease they’re very important.
And you’re right to search for omega 3 sources.
The truth is, the Western diet is deficient in these essential nutrients. They’re not in the processed foods we eat. The frozen stuff, the prepared things at the grocery and the fast food that’s so much a part of our lives lack them.
No, to get these nutrients you have to eat more vegetables and fish. Great sources of omega 3 include spinach, walnuts and olive oil. Avocadoes, flaxseeds and winter squash are also good sources.
But many doctors recommend fish because it’s one of the best resources for these fatty acids. All fish are good sources of these nutrients but salmon, tuna, hoki and sardines are some of the best.
See, fish have 30% of the omega 3’s you need which is more than olive oil and some of the other sources. Your best bet though is to combine them all. You could eat a spinach salad with walnuts and broiled or grilled salmon drizzled with olive oil for a tasty and heart healthy meal.
Studies show these nutrients are good for your heart. In fact, they may lower your blood pressure and reduce your cholesterol. And there’s lots of research they can keep your arteries clear. Clogged arteries are one of the leading reasons for heart attacks.
Nutritionists and the American Heart Association recommend eating fish 2-3 times a week for their health benefits.
Many cardiologists also recommend fish oil supplements. Supplements are another good source. They can have 60% or more of the fatty acids you need.
Plus, supplements are convenient. They can also be purified. If you’re concerned about impure fish it’s definitely worth looking at fish oil supplements. Look for pills that have been molecularly distilled and that have a good rating in the International Fish Oil Standards.
Omega 3 sources are essentially healthy foods. If you eat plenty of vegetables and fish or take fish supplements, you’ll get the nutrients you need.
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