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Use 3 tablespoons of ground flaxseed mixed with 1 tablespoon of water to replace 1 tablespoon of oil.
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Add hemp hearts or ground flaxseed to cereals, yogurt and salads.Include oils that contain omega-3 fatty acids, such as flaxseed oil, walnut oil, canola oil or soybean oil.Here are tips for getting more plant-based omega-3s: You can find it in various oils, nuts, seeds, beans and other sources. Some plants also contain an omega-3 fatty acid known as ALA (alpha-linolenic acid). For instance, if you have high blood triglycerides, consuming omega-3 fatty acids may help lower your levels. This has been seen in individuals with and without a history of heart disease, though evidence is stronger for the benefits of omega-3 fatty acids in people with a history of heart disease. Research suggests people who eat fatty fish and other seafood as part of a healthy dietary pattern have lower risk of heart problems and lower risks of chronic disease. They are also found in some vegetable oils, nuts, seeds and soy foods.įish contain two important omega-3 fatty acids: EPA (eicosapetaenoic acid) and DHA (docosahexaeonic acid). And, omega-3s are not limited to fish and seafood. Many health professionals attribute this potentially life-saving quality of seafood to the presence of omega-3 essential fatty acids. Research shows that eating two 4-ounce servings of seafood per week may reduce the risk of heart disease and related deaths.
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