In recent years low-carb, high-fat (LCHF) diets have been trending. This includes ones like Keto, which Google reports as the top trending diet of 2018 in terms of searches. These diets have taken a different approach to past low-carb diets. That’s because they not only include a high amount of fat but there’s lots of “good” fat included in the diets. There are different kinds of healthy fats although some of the most common ones include different unsaturated fats. Another one that’s received a lot of attention lately is the one featured in omega-3 foods. This helps to make certain cooking oils like olive oil more heart-friendly, for example.
What’s is this fat all about? You can find this good fat in various foods like fatty fish, olive oil, and coconut oil. It’s important to eat certain foods when you’re on particular high-fat diets because it’s critical to consume enough high fats. Besides these basic foods, you might be surprised at how many natural foods contain omega-3 fatty acids. It’s important to learn about them so you can add more of the good fat to your diet. That, in turn, can help to provide several health benefits related to issues like blood pressure and lower risk of heart disease.
What Is Omega-3?
Omega-3 is one of those things many people know is a good thing but isn’t sure why or what foods contain high amounts. That’s OK! The key is to learn this info so you’ll know how you can incorporate more omega-3 in your diet and improve your overall health in several ways.
So, let’s get to the nitty-gritty of this good fat. TI’s a whole family of various essential fatty acids. They have important jobs in the human body and might provide several health benefits. In fact, in recent years scientists have been focusing on the many health benefits of these fatty acids.
One thing to keep in mind is these fatty acids aren’t produced by the body. So, we must get them from food. There are actually different types of omega3 fatty acids: ALA, DHA, and EPA. The main difference is DHA/EPA are mostly contained in animal foods/algae while ALA is primarily found in plants.
You can get omega-3 fatty acids in several kinds of foods. They include fatty fish, nuts, and seeds. More on that later. If you don’t want to eat those types of foods then you have other options. They include supplements like fish oil. This makes it easy to add more omega-3s to your diet.
While you don’t have to become a chemist, you should learn the basics of the three kinds of omega-3s. This is important since it can help you add good fats to your diet. Here’s a rundown of the three types:
- ALA: This is the most common type of omega-3 in people’s diets. IT’s mostly used for energy but has other uses.
- EPA: This is mainly in animal products like fish oil and fatty fish and has many functions.
- DHA: This is the most critical omega-3 found in the human body. It’s important for the eyes, brain, etc.
12 Omega-3 Foods
This is one of the most popular fatty fish and fish in general. It’s better to go with wild-caught salmon since you’ll get more omega-3, which is a good thing. You also get high amounts of other nutrients like protein, potassium, magnesium, and Vitamin Bs.
This is one of the most popular shellfish in restaurants and is often served to the customer as an appetizer. Fun Fact: Oysters have all 3 kinds of major types of omega-3s. The shellfish is also high in Vitamin B12 and zinc.
This is a popular shellfish eaten as a meal or appetizer. Shrimp also contains lots of potassium and protein so they’re very healthy.
Fatty fish as an omega-3 source has been featured in several diets recently. Besides being high in omega-3 it’s also high in Vitamin B12 and other nutrients.
These tree nuts are another source of good fat. They can be added to trail mix, granola, yogurt, snack bar, or salad.
This is actually a type of algae. Other options include nori. This is often used around sushi.
7. Hemp Seeds
They’re high in ALA omega-3s. They also contain other nutrients like protein, zinc, iron, and magnesium.
8. Kidney Beans
Make sure to soak them first? You can enjoy them with rice, soups, stews, and as a side dish.
Besides omega-3s it also contains lots of Vitamins B12 and D and selenium.
They’re high in Ala and are one of the healthiest seeds you can eat. They’re chock-full of several nutrients.
11. Chia seeds
Remember the Chia Pet advertised on TV? It turns out chia seeds are quite healthy and chock-full of ALA omega-3s.
12. Soybean Oil
This one has a lot so ALA. This is a healthy oil you can use for cooking.
One of the main benefits of omega-3-rich foods is you can add them to low-carb/high-fat (LCHF) diets like the ketogenic diet and Atkins. These diets put good fats in front and center.
This is especially true with the Keto diet. That’s because it requires you to make 70% to 80% of your macros fat. It’s also important for them to be good sources instead of trans or saturated fat.
Omega-3 is one of the main good fats that’s included in the keto diet. It’s also included in others like the Mediterranean Diet, for example. This diet requires eating fish at least a few times per week. It also requires high amounts of other good sources of fat including olive oil, nuts, and seeds.
When buying fatty fish, it’s important to look for wild-caught fish. This is important because it’s better for health and the environment. Studies show that if you buy wild-caught or farm-raised fish there are even different in the amount of omega-3 fatty acids they contain. This is a key factor in terms of health.
Another issue to consider is using omega-3 oils instead of omega-6 oils. This is a key issue because various diets like Keto and Mediterranean require you to cook using natural oils instead of highly-processed ones like vegetable oils.
One of the best ones is extra-virgin olive oil. This has been used for thousands of years in Mediterranean cooking and is chock-full of nutrients. That’s because it has the least amount of processing when picking olive oils.
You can also get good fats from other sources of fats. The main ones to consider are different unsaturated fats. You should definitely avoid options like trans fats. If you’re going to consume saturated fats in foods like red meat options then it’s a good idea to minimize them and eat more omega 3 foods.