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Not So Fishy Sources of Omega-3s

I could talk your ear off about omega-3 fatty acids, but hopefully you know by now that they are super beneficial to the body. They increase HDL (good cholesterol), decrease triglycerides, prevent irregular heart beats, and prevent blood clot formation. Omega-3s are the fats you should love because they also reduce inflammation throughout the body.

Last week when I posted about which fish are both high in omega-3s and low in mercury, I received a lot of comments from folks that just don't like eating fish. So here is a list of foods high in omega-3s.

  • Flax seed and Flax seed oil: Uncle Sam breakfast cereal contains whole flax seeds and it is high in fiber, which means there are multiple reasons to eat it for breakfast. Flax seed oil can be used in salad dressing or on toast as a butter alternative. Calorie wise you get the most bang for your buck with flax seeds - 95 calories of flax seeds provide over 100 percent of the Daily Recommended Intake of omega-3s.
  • Walnuts: Raw walnuts are a great treat, tossed into a green salad or your morning oatmeal. 2 ounces of walnuts contain 5.2 grams of omega-3s. Plus you can use walnut oil - it is great in salad dressing or on toast.
  • Soybeans - 1 cup of cooked soybeans contains just over 1 gram of omega-3s. While that is not a lot, I say every little bit counts. Cook up some for your dinner veggie tonight...they are also great to munch on while you're cooking.
  • Canola oil also contains omega 3s and can be used at high temperatures so it is great for baking and cooking.

Fit's Tip: The current dietary recommendation is to eat 7 - 11 grams of omega-3s a day. So plan your meals and snacks ahead of time so you can eat all you need of this fat. Remember, just because it is a good thing doesn't mean you should go overboard. Fat is still fat, even if it is good for you.

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Giasbash6260 Giasbash6260 9 years
i'd reccomend macadamia nut oil & olive oil over canola oil ANY DAY!!! Does ANYONE know where canola oil comes from?! Ya, think about it!
kscincotta kscincotta 9 years
I just bought some walnuts a day and am going to try to work them into my diet at least once a day, either in cereal or salads or just as is. Hurrah!
JKe895 JKe895 9 years
I add strawberries, walnuts, and almonds to my cereal and/or my salads daily. I really like them. I cook all the time with Canola oil but I also use Extra virgin olive oil at times as well.
SU3 SU3 9 years
tried the walnuts in the oatmeal... it was actually really good. I admit - I had my doubts with putting nuts into my oatmeal but it was delish! :) Thanks for the tip and great post!
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