Eat More Omega-3s

Did you know consuming foods high in omega-3 fatty acids can ... 

⬇️ reduce your risk of cardiovascular disease 

⬇️ lower your blood pressure

⬇️ inflammation in your body

⬆️ raise your HDL (good cholesterol)

Many different Omega-3s exist, but most research focuses on ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). 

EPA/DHA SOURCES

BEST : Fish 🐟 

GOOD : seaweed, nori, spirulina, chlorella 

ALA SOURCES

BEST : Chia seeds, Hemp Seeds, Flaxseeds, Walnuts

GOOD : edamame, kidney beans, soybean oil

HOW MUCH SHOULD I EAT?

Recommended Daily Intake of OMEGA-3s
Men : 1.6 g
Women : 1.1 g

HOW TO ADD MORE OMEGA-3:

• Eat two, four-once servings of Fish every week (this also gives you the recommended amount of EPA/DHA)

• If you don’t like fish, you can still get your Omega 3s!

  • Breakfast:

    • 2 eggs from Eggland’s Best = 126 mg

    • 8 oz. Tropicana Pure Premium 100% Orange Juice Healthy Heart Omega-3 = 50 mg

  • Lunch:

    • 4 oz. Lean Sirloin = 336 mg

    • Spinach salad 1 tsp. Flax Seeds = 783 mg

  • Dinner

    • 4 oz. Chicken Breast = 40 mg

    • Approx. 6 Walnut halves = 1.3 g

EAT EVERYTHING

We all know that one pill, one diet, or one food will not make us immediately healthier. But research continues to prove that staying active and eating plenty of fruits, vegetables, whole grains, legumes, and lean proteins like fish can help people stay healthy and live a long, and active life.

If you don’t consume any of these Omega-3 foods, talk to your dietitian or doctor about what type of Omega-3 supplement you can take and recommended dosing.

Read more about Omega-3s at The National Institutes of Health (NIH).