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How to Get More Omega-3 Fatty Acids into Your Diet

Omega-3 fatty acids can increase good cholesterol and lower the bad, as well as reduce inflammation and your risk for everything from stroke and asthma to certain cancers.


  • Step 1: Buy fish oil supplement Purchase a fish oil supplement. Take the recommended dosage daily.
  • TIP: Make sure to choose a pill that is certified to be mercury-free.
  • Step 2: Eat fish Consume at least 2 to 3 servings of fish each week. Salmon, tuna, and trout are top choices because of their high protein and omega-3 content.
  • Step 3: Sprinkle ground flax Sprinkle two tablespoons of ground flax on your morning cereal or spoon flax seed oil into your yogurt. You can also dress a salad with crushed walnuts for similar benefits.
  • TIP: Flax, flax seed oil, and walnuts contain ALA, one of the three types of omega-3 fatty acids.
  • Step 4: Look for omega-3-fortified foods For an added boost, look for omega-3-fortified foods, which are popping up on grocery shelves. Common options include, eggs, cereals, and pasta.
  • Step 5: Enjoy Enjoy living a healthy, omega-3 fortified life.
  • FACT: If you absolutely hate seafood, you don’t have to suffer for your health--many fish oil supplements are flavored lemon, peach, or orange.

You Will Need

  • A fish oil supplement
  • Fish
  • Ground flax
  • Flax seed oil
  • And some walnuts

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