While all monounsaturated and polyunsaturated fats are beneficial for your heart, Omega-3 fatty acids are especially powerful. These fatty acid superheroes have been linked to:

  • Improved triglyceride levels in the blood
  • Decreased risk of coronary artery disease (heart disease)
  • Reduced symptoms of depression
  • Visual and neurological development in infants
  • Protection against Alzheimer’s and dementia
  • Positive impact on age-related memory loss

Whether you’re familiar with the benefits of Omega-3 Fatty Acids or this is all new to you, the important thing is to include them in your daily meals. February is American Heart Month and a convenient reminder to make some healthy additions to your diet. Many people opt for a fish oil supplement, but talk to your physician, dietitian or Meijer pharmacist about which supplement is right for you. Even if you do take a supplement, including these super fats in your diet is also important. Here are some easy ways to add Omega-3’s to any meal.

  • Add ground flax or chia seeds to smoothies, yogurt or cereal
  • Use Omega-3 enriched eggs
  • Add chopped walnuts to oatmeal, salads and smoothies (check out this Broccoli Apple Walnut Salad)
  • Use milk and orange juice enriched with DHA, which is an Omega-3
  • Make your own salad dressing with walnut or flax seed oil
  • Choose nuts for snacks
  • Add kidney and black beans to salads
  • Add tuna or sardines to salads or sandwiches (check out this Curry Tuna and Grape Salad in Pitas or this Italian Tuna Pasta Salad)
  • Pile on herbs like mint and parsley
  • Sauté veggies in olive or walnut oil
  • Aim to eat fish 2 times per week (try these Tilapia Fish Tacos)
  • Fill half your plate with veggies, choose Brussels sprouts, kale, and spinach often (try this Smoked Paprika Roasted Salmon with Wilted Spinach)
  • Use chopped nuts instead of bread crumbs in recipes

Even if it’s just baby steps, adding Omega-3 to your diet with these suggestions should easily help you get on a healthier diet track.

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