by Shelly Mcrae

Created on: December 13, 2010   Last Updated: May 07, 2012

Omega-3 is a fatty acid and according to the University of Maryland Medical Center, considered to be an essential fatty acid. Fatty acids play an important role in cellular growth and reproduction, cognitive functioning and organ health, including the heart. Without omega-3, the body does not properly dispose of LDL, otherwise known as bad cholesterol. Adding certain food and supplements to a diet increases intake of omega-3 fatty acids and may decrease the risk of heart disease.

Fish
Certain fish are high in omega-3 fatty acids. These fish are sometimes referred to as oily fish, and include tuna, salmon, mackerel, halibut and trout. How the fish is prepared, though, has a direct impact on its effect on heart health. Fried fish or fish served with fat-based sauces negate the positive effect. The American Heart Association recommends grilled or baked fish, seasoned with herbs and flavored with lemon and low-fat butter.

Oils
Canola oil, sunflower oil and vegetable oil are commonly used in cooking, and manufacturers market cooking oils fortified with omega fats. However, when exposed to high temperatures -above smoke point, when the oil actually smokes- the omega-3 oils break down. Use these cooking oils at lower temperatures to make use of the benefits of the fats.

Oils extracted from seed provide a high concentration of omega-3 fatty acids. Flaxseed oil, sesame seed oil and soybean oil may be added to salad dressing and added as flavoring to foods after they're cooked. Sprinkle a small amount of any one of these oils to stir fry just before serving or use in salad dressings for leafy green salads.

Seed oil extracts may also be taken as a supplement. A teaspoon of flax oil per day provides a healthy dose of omega-3, enough to satisfy the daily intake recommended by the Institute of Medicine at the National Academy of Sciences.

Nuts and Seeds
The seeds from which oils are extracted for use as cooking oil or as a supplement are themselves an excellent source of omega 3 fatty acids. Flax seeds and pumpkin seeds are both high in essential fatty acids and make for healthier snacks than cookies or potato chips.

Nuts are also a source of omega-3 fatty acids. Use walnuts, almonds and unsalted peanuts in both cooking and for snacking to increase the intake of omega-3 for heart health. Nuts, though, are high in other non-essential fats, so use sparingly.

Vegetables
A healthy diet includes vegetables, and including those vegetables that are high in omega-3 increases the diet's effectiveness in reducing risk for heart disease. Cauliflower, cabbage and broccoli contain high concentrations of the fatty acid, as do soy beans, green beans, dark greens such as kale and collard greens, and leafy lettuces.

Supplements
Essential fatty acids are best obtained through fresh foods, but the addition of supplements may be required. Fish oil, krill oil, and flaxseed oil are all readily available. Before including any supplement, however, consult with a physician or other professional medical personal.

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