by Helena Reimer

Created on: December 15, 2010   Last Updated: December 17, 2010

Studies show that an increase in omega-3 fatty acids is beneficial in promoting a good heart health. According to the studies omega-3 can help to reduce the risks of a heart attack, or dying of heart disease and stroke.

Omega-3 fatty acids are the good kind of fats that will not contribute to high cholesterol or high triglyceride levels. But rather they are able to lower those levels, which in turn helps to prevent high blood pressure and atherosclerosis. In addition, omega-3s are able to prevent blood clots and an irregular heartbeat.

How to Increase Omega-3 Intake

Add in the Chia and Flax. Chia and flax seeds contain high amounts of omega-3 fatty acids, and they can easily be added to smoothies and baked goods. Flax seeds will have to be ground into a fine powder in order for the body to be able to absorb them.

Chia seeds gel when they come in contact with water, and thus they are perfect for adding to sauces and dressings. They can also be sprinkled into cereals, yogurts and drinks, or on ice creams, cakes and pies.

Leafy Green Salads. Leafy greens such as kale, purslane, romaine lettuce, Swiss chard, collards, beet greens and turnip greens are mild sources of omega-3s. However, the intake increases when combined with other foods that contain omega-3s such as avocados, and nuts and seeds such as pumpkin, hemp, hazelnuts, pecans and walnuts.

To further increase the intake of omega-3s, one can use a light dressing made with flax seed, walnut or avocado oil.

Smoothies. Avocados and nuts and seeds are excellent when combined in a smoothie with fruits such as bananas, mangoes, pineapple, peaches, blueberries and strawberries, as well as with leafy greens.

Trail Mixes. Most nuts and seeds contain omega-3 fatty acids, and they can be combined into a trail mix to snack on throughout the day. This will not only help to increase the omega-3 intake, but it will also help to reduce food cravings for other unhealthy foods.

Fish. Fish such as salmon, sardines, herring and tuna are excellent sources of omega-3 fatty acids. In addition, these fish are usually low in mercury content, which makes them safer than many others.

Supplements. There are many omega-3 supplements that can be obtained at health food stores, as well as at the pharmacy. These are usually in capsule form and contain oils such as fish oil, krill oil, as well as flax and chia seed oils.

The benefits of taken omega-3s in supplement form include convenience, as it ensures that individuals will intake the recommended amount needed for optimum health without making changes in the diet. In addition, the supplements are tasteless, as opposed to eating fish, or consuming other oils.

Learn more about this author, Helena Reimer.
Click here to send this author comments or questions.