Fats, Fish Oil and Omega-3-Fatty Acids (cont.)

What do we recommended?

  • Eat whole, natural, and fresh foods.


  • Eat five to ten servings of fruits and vegetables daily, eat more peas, beans, and nuts.


  • Increase intake of omega-3-fatty acids by eating more fish, walnuts, flaxseed oil and green leafy vegetables. One example of eating adequate omega-3 fats is to eat 2 salmons a week or 1 gram of omega-3-fatty acid supplement daily.


  • Use olive and canola oil in cooking.


  • Drink water, tea, non-fat dairy and red wine (two drinks daily or less for man, one drink or less for woman).


  • Eat lean protein such as skinless poultry, fish, lean cuts of red meat.


  • Avoid trans-fats and limit intake of saturated fats. That means avoid fried foods, hard margarine, commercial baked goods, most packaged and processed snack foods, high fat dairy, processed meats such as bacon, sausage, and deli meats.


  • Limit glycemic foods. Glycemic foods are foods made with sugar and white flour that increase blood sugar levels. Increased blood sugar levels stimulate the pancreas to release insulin. Chronically high insulin levels are believed to cause weight gain as well as atherosclerosis of arteries.


  • Exercise daily

Learn more about Fish Oil with evidence-based information on RxList.

Last Editorial Review: 6/30/2009