Omega-3 fatty acid is used by the body to manufacture vital hormones as well as produce brain cells. In addition, Omega-3 fatty acid lowers the amount of cholesterol in the blood stream and is therefore effective as a natural replacement for prescription cholesterol lowering drugs such as Lipitor. Omega-3 fatty acid is relatively simple for most people to add to their diet simply by making a few easy food substitutions, the most important of which is switching the type of vegetable oil used to one that contains soybean or canola oil. Omega-3 is clearly marked on the labeling of these healthy vegetable oils.
Below is a list of foods that contain Omega-3 fatty acid. While not all forms of Omega-3 are identical, your body is able to convert from one form to another to satisfy its needs. Adding these foods to your meal plans will increase the amount of Omega-3 fatty acid in your diet and help to lower your cholesterol levels.
1. Vegetable Oils - simply by switching the type of oil you use to fry food can make a drastic difference in both lowering the bad fats found in most vegetable oils, and increasing the good fats found in these oils: Soybean, Canola and Flaxseed
2. Oily Fish - Twice a week, replace your normal meat with one of these types of fish: Salmon, lake trout, mackerel, herring, sardines and albacore tuna. These fish are commonly referred to as oily fish or even fatty fish, but do not be scared as the fat that these fish contain is actually good for your heart and overall health
3. Vegetables - Most green vegetables contain low amounts of Omega-3 fatty acid, but the following vegetables contain medium to high amounts: Spinach, Kale, Brussel Sprouts and other salad greens.
While Omega-3 fatty acid and Omega-6 fatty acid are not as powerful at removing cholesterol from the bloodstream as prescription medications, they also don´t have any negative side effects and they are used by the body for other useful things besides lowering cholesterol. Omega-3 and Omega-6 fatty acids are necessary and important for good health.
Omega-3 fatty acids supplements are available in most nutrition stores as their health benefits have been well documented. However, the foods that contain Omega-3 fatty acids also contain a large number of other nutrients, so if a person is truly concerned about overall health, they should first try to get Omega-3 fatty acid through normal diet, and only use supplements if the foods containing Omega-3 fatty acid are completely undesirable. If a supplement is taken, be sure to find one that contains double the amount of Omega-6 fatty acid as Omega-3 fatty acids. For optimal cardiovascular health, studies have shown that a 2:1 ratio works best.
Omega-3 fatty acid is a healthy fat that works in the body to help lower blood cholesterol levels. This nutrient can be found in a wide variety of easy-to-find foods such as fish and certain healthy vegetable oils like soybean and canola. Many vegetables contain Omega-3 fatty acid, with dark green leafy vegetables containing higher amounts.