Omega-3 fatty acids are polyunsaturated fats and consist of three types: EPA, DHA and ALA. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are primarily found in certain kinds of fish. Another type of omega-3 fatty acid, alpha-linolenic acid (ALA), is found in plants.
Certain types of fish are rich in EPA and DHA. These essential polyunsaturated fats reduce C-reactive protein (CRP) and interleukin-6, two inflammatory proteins in your body. A six-month study demonstrated that consuming 960 mg/day of EPA and 600 mg/day of DHA lowered CRP.¹
To lower your risk of mercury exposure from eating fish, be sure to choose the right fish*.
*Avoid larger, longer-living fish, such as shark and swordfish, as they tend to accumulate more mercury than the smaller fish like sardines, sole, and trout.
Salmon, wild and Alaskan (about 2.1 gm of omega-3’s per 4-oz. serving)
How much: At least 3 to 4 ounces of fish, twice a week
Fit Tip: If you don’t eat fish, you can actually drink it in the form of orange juice! Tropicana® Orange Juice Pure Premium Healthy Heart Orange Juice is fortified with actual fish (tilapia, sardine and anchovy). Also, grass-fed beef is often higher in omega-3 fatty acids than conventional beef due to their diet of grass and foraged foods versus grains, such as corn.
Fresh fish is always best, but may not be accessible or affordable. By stocking your pantry with Wild Selections® Salmon Fillets in Olive Oil, you’ll always have a base for a healthy meal. They’re not your typically dry, fishy salmon chunks in a can, but instead, they’re tender, flaky and full of flavor. These premium fillets (3.8 oz) are a great source of healthy fats and protein (11 g). Perfect on salads, pasta and right out of the can!
Sodium content is 360 mg due to the added sea salt, so take that into consideration if you’re on a heart-healthy, low-sodium eating plan (1500 mg sodium/day). Also, one can is one serving (70 calories), so your portion is already controlled. 🙂
Fit Tip: Try these salmon fillets over a bowl of Japanese whole grain brown rice with tofu, fresh veggies and a dollop of wasabi. You’ll have a quick healthy meal in minutes!
When you’re in the mood for a fresh all-in-one meal, this dish is an easy fix. It’s colorful, rich in skin-lovin’ omega-3’s, and delicious. The creamy avocados and the tender, slightly sweet flavor of the butter lettuce (a.k.a. Boston lettuce) combine scrumptiously with these zesty, delicate salmon cakes. Salmon cakes are typically 30% bread or cracker crumbs, but these cakes don’t contain a lot of starchy fillers — so you’ll get more of the true flavor and texture of the salmon. Perfect for a hot summer day! Continue reading “Grilled Salmon Cakes Salad”→
Here’s the perfect summer salad that’s as colorful as nutritious. This Hawaiian-style seven-layer salad is a meal in itself and easy to make. The light tangy Asian dressing blends the silky texture of the tofu with the crunchy veggie layers.
Made with fresh chopped vegetables (local grown is best!) and salmon that’s packed with heart-healthy omega-3 fatty acids. Tofu is a high-quality source of vegetable protein, contains no cholesterol, and is rich inhealthy isoflavones.