How to Create a Diet High in Omega-3

Omega-3 fatty acid is an unsaturated dietary fat and is good for controlling your cholesterol levels. It is known to decrease your risk of coronary heart disease. Omega-3 fatty acids can be found in fish (like salmon, rainbow trout, sardines, herring, mackerel, and tuna), ground flax seeds, canola oil, soybean oil, cod liver oil, walnuts, butternuts and other such foods.

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Why Should You Want a Diet High in Omega-3?

There are numerous benefits to be found in an Omega-3 rich diet:

  1. Omega-3 fatty acids are heart healthy fats as they help to prevent heart attacks and strokes.
  2. Omega-3 fatty acids control cholesterol levels by reducing LDL (Low-Density Lipoprotein) Cholesterol and increasing HDL (High-Density Lipoprotein) Cholesterol.
  3. Studies show that people that have depression and anxiety can get better by having an Omega-3 high diet.
  4. The DHA (docosahexaenoic acid) found in Omega-3 fatty acids can improve eye health because DHA is a vital component of the retina of the eye.
  5. Omega-3 fatty acids are also known to be healthy for a baby during pregnancy and infants as well.
  6. Omega-3 fatty acids also help to reduce blood pressure levels and reduce the formation of harmful blood clots in the blood stream.
  7. Symptoms of ADHD in children can also be reduced on an Omega-3 rich diet.
  8. Omega-3 fatty acids help fight autoimmune diseases like type 1 diabetes and psoriasis.
  9. An Omega-3 rich diet can reduce Alzheimer’s and other age-related mental illness.
  10. Omega-3 fatty acids can help to reduce asthma in children.
  11. Omega-3 fatty acids can also help you to lose weight as it reduces belly fat in the body.
  12. EPA (eicosapentaenoic acid) AND DHA omega-3 fatty acids found only in fish oil are known to boost metabolism.

 

How to Achieve an Omega-3 Rich Diet?

This is an image showing how to create a diet high in omega 3A diet high in Omega-3 fatty acids is best made on an Atkins diet or any other low carb diet. The Atkins diet popularized by celebrities like Kim Kardashian-West and Sharon Osbourne was created in 1972 by a cardiologist, Robert C. Atkins. The diet is usually used to burn belly fat quickly, but it is also very rich in Omega-3 fatty acids as the diet limits carb intake and promotes increased consumption of proteins and fats. A typical Atkin’s diet consists of; eggs, avocados, soybean oil, fish products (like salmon, mackerel, tuna, trout), seafood, soy products, among others, many of which contain Omega-3 fatty acids.

Another low carb diet that promotes an increased consumption of Omega-3 fatty acids is the Ketogenic diet created in 1924 by Dr. Russell Wilder to treat epilepsy but has since been found to be a high-fat burning diet option. It is similar to the Atkin’s diet but what differentiates the two is the dieting process. The Atkins diet works in phases while the ketogenic diet has only one stage, ketosis which is what forces the body to burn fat rapidly. Apart from the ketogenic and Atkins diet other low carb diets options include the Paleo diet, Mediterranean diet, and Eco-Atkins diet (vegan model of the Atkins diet). So, if you want to achieve a diet high in Omega-3 fatty acids, a low carb diet option is for you.

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