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How to Get More Omega-3 Fatty Acids into Your Diet. Omega-3 fatty acids can increase good
cholesterol and lower the bad, as well as reduce inflammation and your risk for everything
from stroke and asthma to certain cancers. You will need A fish oil supplement Fish Ground
flax Flax seed oil and some walnuts. Step 1. Purchase a fish oil supplement. Take the
recommended dosage daily. Make sure to choose a pill that is certified to be mercury-free.
Step 2. Consume at least 2 to 3 servings of fish each week. Salmon, tuna, and trout are
top choices because of their high protein and omega-3 content. Step 3. Sprinkle two
tablespoons of ground flax on your morning cereal or spoon flax seed oil into your yogurt.
You can also dress a salad with crushed walnuts for similar benefits. Flax, flax seed oil,
and walnuts contain ALA, one of the three types of omega-3 fatty acids. Step 4. For
an added boost, look for omega-3-fortified foods, which are popping up on grocery shelves.
Common options include, eggs, cereals, and pasta. Step 5. Enjoy living a healthy, omega-3
fortified life. Did you know If you absolutely hate seafood, you don’t have to suffer for
your health--many fish oil supplements are flavored lemon, peach, or orange.