by Missy Bell

Created on: December 12, 2010   Last Updated: December 17, 2010

Omega 3's have been the buzzword of health and whole living for a few years now.  Most folks know that they can snag some omega 3's by eating more eggs and fish or popping a fish oil pill, and most understand that humans need omegas for brain health, but a less well known fact is that these seemingly magic nutrients can decrease the risk of arrhythmias (abnormal heartbeats), which can lead to sudden death; decrease triglyceride levels; slow the growth rate of atherosclerotic plaque; and lower blood pressure - packing a heart health punch with some admitted pizazz! 

So how can you get more of this fantastic fatty acid? 

Fish and eggs are the first things that come to mind - and both are great sources, though the cholesterol levels in eggs causes some to turn up their noses, and both sources make it impossible for someone with a vegan philosophy to acquire ANY omegas.  So what to do?

Fear not!  Alternatives abound:

-  Raw tofu or cooked soybeans pack a super omega punch, giving you upwards of 40% of your required daily value in one serving.  Toss some in your salad or use a meat alternative a few times a week instead of beef.

-  Walnuts mixed with salad, chocolate, or baked into brownies offer a rich source of omega 3's and also pack a protein and energy punch to send you sailing through your work day.  Keep a bowl of dark chocolate and walnuts on your desk and grab a handful when hunger strikes or fatigue sets in - the caffeine in the chocolate will be just enough to keep you going, minus the coffee jitters, and the omegas will keep your brain on task and your heart beating well.

-  Flax seeds: these lovely gems can be eaten whole, shucked, raw, cooked, or as flour in muffins!  Toss some flax seed in your oatmeal in the morning for a burst of nutty flavor.  Bake them in EVERYTHING - just a tablespoon provides all the omega 3 you need each day.

If you're happy with your eggs and fish, here are some tips to make the most out of each meal:

-  Choose cage free organic eggs - or better yet, purchase your eggs from a local farmer so you can witness his treatment of the hens - the better the chickens are treated, the better the eggs will taste, and the more nutrients they will carry.  A stress hen produces a stressed egg, and it's a difference you can taste!

-  When choosing your fish, choose those rich in omegas that aren't overfished: salmon, halibut, or sardines.  Your best bet for salmon is Alaskan wild caught, and all of these can be found at your local grocer's freezer.

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