Omega-3 Fatty Acids

Omega-3 fatty acids play a role in healthier diets. These fats have a different chemical structure than other fats. They improve good cholesterol (HDL) and improve blood flow by making your blood cells less "sticky."

A diet high in omega-3 fatty acids can lower your risk of heart attack and various other heart problems, and lower your risk of stroke. It also can lower triglyceride levels and slightly reduce an elevated blood pressure.

Because foods high in omega-3 fatty acids tend to be high in fat, they should replace other fatty foods in your diet. Omega-3 fatty acids can be found in fish, such as mackerel, herring, sardines, salmon, and trout.

The best plant sources for omega-3 fatty acids are tofu, soybean oil, canola oil, and nuts. Fish oil supplements containing omega-3 fatty acids are also available, but it is better to eat a healthy diet than to add supplements.