Rich Sources of Omega-3 Fats (Weight Wise eNewsletter)

Other than eggs, nuts and fish, are there any other sources of healthy, omega-3 fats? I hear avocados may be one but I haven't been able to confirm that. I'm also looking for "easy" ways to increase my intake of omega-3 fats.

The best sources of omega-3 fats are fatty fish, such as salmon, herring, sardines, anchovies, shellfish, and omega-3 enriched eggs or liquid egg products. Other foods that can add to the omega-3 fat content of your diet include milled flaxseed, flax oil, canola oil, soybean oil, and soybeans.

While avocados and regular eggs contain some omega-3 fats, they are not considered rich sources of these healthy fats.

Including sources of omega-3 fats in meals and snacks is wise since these fats have been shown to reduce the risk of heart disease. Aim to include fish in your weekly diet as a main course or in salads, chowders, and casseroles. Pack a salmon, light tuna, or omega-3 egg sandwich for lunch. Keep walnuts and roasted soybeans in your home, car, or office for snacks.

You can also increase your omega-3 intake by using moderate amounts of omega-3-rich plant oils when cooking. Choose salad dressings with a moderate amount of canola or soybean oil or make your own vinaigrette salad dressing using these oils or walnut oil. Sprinkle your salad with roasted soybeans or add cooked soybeans to dishes like chili.

Another easy way to get omega-3s into your diet is to add walnuts and flaxseed when you bake muffins, loaves, or breads. You can also sprinkle flaxseed (freshly ground or whole) onto a whole- grain, peanut-butter toast for breakfast.

Susan Klaver is a registered dietitian at Capital Health

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Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)