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Diet Foods Rich in Omega 3

According to the American Heart Association, Omega-3 fatty acids are beneficial for heart health because they help reduce triglycerides in addition to calming inflammation. Omega-3 fatty acids are good fats that can be found in many foods. These healthy fats strengthen the body by improving blood flow and even preventing blood clots.

  1. Diet Foods Rich in Omega-3s

    • Eat plenty of diet foods rich in Omega-3s. A wide variety of foods help to trim your waist, while also supplying your body with these essential fats. Omega-3 fats improve heart, brain and skin health by reducing inflammation in the body. These good fats lower triglycerides -- bad fats that clog arteries over time. Omega-3 fats counteract this and help keep blood vessels and arteries strong. The body also needs fat, even to lose weight. Good fats do not make you gain weight. What causes weight gain is lack of physical activity, poor diet, and hormones. Omega-3 fats help balance out hormones and these healthy fats also give you the feeling of fullness longer.

      Diet foods rich in Omega-3 fats include salmon, eggs, flaxseed, trout, halibut, low-fat yogurt, mustard seeds, squash, collard greens, spinach, kale, strawberries, and raspberries. Sunflower seeds and almonds contain generous amounts of Omega-3s as well, but they also are high in calories. If you are trying to lose weight, but you need Omega-3s, consume small quantities of almonds and sunflower seeds.

      Mustard seeds also help boost metabolic function, which helps you burn fat. Sprinkle mustard seeds on your dinner or salad.

    Omega-3 Supplements

    • Take 1 tbsp. of cod liver oil each day. Cod liver oil contains high levels of Omega-3 fats along with vitamin D. Vitamin D is found in many foods and people also get this nutrient from the sun. Vitamin D is needed to boost the immune system and this vital vitamin should always be supplemented in the diet because most people do not get enough sun or should avoid it if they are prone to skin cancer. Take cod liver oil before breakfast, and also flaxseed oil or other fish oils if you like. Drizzle salads with Omega-rich grapeseed oil rather than fattening ranch dressing. Sprinkle your salad with flaxseeds and cook all your food with coconut oil or olive oil. In addition, eat eggs for breakfast after taking your supplements, using minimal cheese and butter.

    Stay Hydrated

    • Drink 8 to 10 glasses of pure water per day. Omega-3 fats are not able to do their job properly without the assistance of water. Water is the transport system for nutrients, carrying nutrients and healthy fats to the cells where they are needed. In addition, water removes wastes from cells and improves every function in the body from digestion to metabolism. Drink only purified water. Never drink tap water because most municipal water sources contain chlorine, which is bad for urinary health.

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