5 Tips to Get Omega-3 Fatty Acids Into Your Diet

Health Professional
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Remember that omega-3 fatty acids are the "good fatty acids" that help your cells remain healthy, pliable, and strong. By contrast, omega-6 fatty acids are the "bad fatty acids" that contribute to cells becoming less pliable, and that contribute to red blood cells getting stuck and clogging arteries.

Eat small, cold water fish

Eat small, cold water fish, such as wild salmon and light canned tuna, 2 to times per week. If you are pregnant, nursing, or thinking of becoming pregnant, limit your weekly fish and shellfish consumption to 12 ounces or less of canned light tuna, shrimp, and salmon.

Use oils rich in omega-3

Use oils rich in omega-3 fatty acids, such as flaxseed, canola, olive, and primrose seed.

Cut down on processed foods

Cut down on processed foods and animal fat that contain pro-inflammatory omega-6 fatty acids.

Eat more leafy greens

Eat green leafy vegetables and tofu to supplement your omega-3 fatty acid consumption.


If you have no contraindications, and only after a discussion of the pros and cons with your physician, consider taking fish oil, evening primrose seed oil, flaxseed oil, or borage seed oil supplements. Remember that these supplements may interact with certain medications and so be sure to talk to your doctor first.