Foods High in Fatty Acid

Omega 3 fatty acids are essential to a healthy diet. Research done by the American Heart Association indicates that eating foods rich in Omega-3 fatty acids reduces the risk for cancer and heart disease while improving cognitive functions particularly in growing children. When a person doesn't get enough Omega-3s they experience symptoms like memory loss and depression. Our bodies do not make Omega-3s, you get them through various foods.

Fish

• The American Heart Association says eating fish twice a week supports normal physical development and reduces the risks of coronary disease. The best fish are those higher in fat content like lake trout, tuna, salmon and herring. However, the FDA recommends avoiding the fish that have higher mercury contamination like swordfish and shark. Replace those with shrimp or pollock.

Nuts

• Nuts are fatty foods that contain Omega-3s. Besides the health benefits, nibbling on nuts lightly in between meals deters hunger and supports weight loss according to a Seventh-Day Adventist Study. In 1998 the Harvard School of Public health found women who ate nuts four times weekly had less risk of heart disease by 40 percent. In men, the Physician's Health Study of 2002 showed lower risks as well, provided they ate nuts twice weekly. In addition to Omega-3s nuts offer protein, fiber, Vitamin E, and selenium.

Oils

• Various culinary oils have high levels of Omega-3 fatty acids. These include sunflower oil, hazelnut, safflower, soybean oil, partially hydrogenated canola oil, vegetable oil, avocado, and olive oil. The FDA reports that taking two tablespoons of olive oil daily deters the risk of heart disease because it contains antioxidants. Use extra virgin olive oil this in place of other oils in your diet for maximum benefits.