"Omega-3s are healthy polyunsaturated fats, and an essential part of a heart-healthy diet," explains Suzanne Steinbaum, DO, founding member of the Global Nutrition and Health Alliance (GNHA) and director and attending cardiologist of the Women and Heart Disease Center at Lenox Hill Hospital. "They've been shown to decrease cholesterol, lower inflammation, and prevent clotting." Research has linked omega-3 fatty acids to improved cognition and a reduced risk of depression, Alzheimer's disease, and even sudden death. But more than half of Americans questioned if they were getting enough in their diets, finds a recent GNHA poll. Here five ways to up your intake.
Good news, breakfast lovers. Your omelet is packed with omega-3 goodness—just be sure to buy the right carton. Omega-3-fortified eggs are produced by hens fed with flaxseed (or sometimes even fish oil) and can boast an impressive 225 mg or more per egg. Scrambling up your meal each morning may not give you the biggest bang for your buck when it comes to omega-3s, but making eggs a staple can certainly help you hit your 1,100 mg daily requirement.
Time for an omega-3 supplement. "It is nearly impossible to consume the amount of omega-3s needed for the greatest benefit via diet alone," advises Steinbaum. "That is why I recommend all my patients take an omega- 3 supplement." Try a 500 mg omega-3 fish oil supplement to fill in the gaps.
"The American Heart Association recommends at least two servings of fish per week, which is 3.5 ounces of cooked fish or three-quarters of a cup of flaked fish," says Steinbaum. Fatty fish, like salmon, mackerel, herring, trout, sardines, and albacore tuna, are great sources. Mix up your Taco Tuesdays with seared ahi as the main attraction or try adding sardines to your cheese and whole wheat cracker snack regimen. One of our fave omega-3-packed meals: Salmon Cakes with Creamy Ginger-Sesame Sauce.
Not a medium-rare kind of girl? Consider it. "Heating fish at high temperatures can breakdown the omega-3s," says Brian Landry, executive chef and co-founder of Borgne Restaurant in New Orleans who doubles as the executive chef of the Gulf Seafood Marketing Coalition. He suggests baking or broiling fish, which is "the best way to cook and preserve [their] natural levels." Mix up your go-to seafood with Gulf oysters, shrimp, and tuna—raw or lightly cooked with steam to preserve those high levels of omega-3. And the oils you coat your pan or baking sheet with? They can make a difference. "Cooking with olive and flaxseed oils can help maintain the potency of omega-3 levels," Landry says. Canola oil is also a winner.
Vegetarian? Vegan? You probably already have a few omega-3 rich foods in your arsenal. "Plant-based omega-3s, which contain alpha-linoleic acids, are found in tofu, soybeans, walnuts, and flaxseeds and their oil derivatives," explains Steinbaum. Try adding edamame to chopped salads, blending chia into breakfast smoothies, and whipping up ground flaxseed/hemp-filled baked goods. Feeling sinful? Go sweet sans guilt—while loading up on the MVP fatty acids—with this Chocolate Walnut Cake. Pair a slice with a milk alternative like Silk Soymilk, which provides 32 mg of DHA omega-3 per serving.
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