Foods that are rich in omega 3 fatty acids are good for the heart and overall health. This Fat is the good kind of fat. According to the The American Heart Association eating two servings of fatty fish a week is ideal for a healthy diet. This fatty fish can be grilled, poached or baked. Aside from fish there are other foods that contain these healthy fats.

Here are ten foods that contain this heart healthy fat:

1. Beans

Beans are full of Omega 3 fatty acids, they are also known to improve mood. Navy, soybean, kidney and great northern beans are some examples.

2. Nuts

Nuts are generally full of healthy fats, but due to the high concentration of these fats consuming too much won’t be healthy for you. Walnuts have the highest concentration of omega 3, but nuts like almond, pecans and hazelnuts also contain high amounts of omega 3. When consuming nuts, eat only one serving (an ounce) to not overdose on fatty acids.

3. Avocado

This seems to be the healthy fat of the season! It tastes great and is easy to incorporate into meals. It can me used as a spread in sandwiches or used in guacamole. Avocado can help eradicate osteoarthritis symptoms. Avocados are delicious, but should be eaten in moderation. Half an avocado is roughly 160 calories.

4. Seeds

I’m talking about edible seeds like sunflower seeds, sesame seeds and pumpkin seeds. These tiny seeds contain healthy fats that can help stabilize cholesterol levels. Fats that are plant based are better than fats that comes from animals.

5. Vegetables

A no-brainer, vegetables are a great source of omega 3s. Green vegetables like kale, broccoli, Brussel sprouts and spinach are some examples. An ideal healthy diet consists of 2 or 3 cups of vegetables daily. A perfect combination with his vegetables is fish. Fish contains a different set of omega 3 that the body needs.

6. Eggs

Eating one egg a day is best for a healthy lifestyle. One egg contains 5 grams of fat, protein and healthy fats.

7. Olive Oil

olive oil is a healthy alternative to your regular oil. It can be used in cooking or as a salad dressing. Olive oil contains a lot of health benefits including, heart health and weight loss. This oil is full of healthy fats, but use olive oil in fairness because too much healthy fat can be bad for you.

8. Omega-3-Fortified Foods

When scrolling through the market, you will notice brands that have fortified with omega 3 labels. This type of foods is rich with omega 3 than its regular counterpart. Read the labels before buying any products in the market to guarantee the omega 3 content and other ingredients. Foods that may have an Omega 3 fortified equals are eggs, milk and bread.

9. Ground Flaxseed

Flaxseeds are amazing on the skin, this gives you healthier and younger looking skin. They also have a boost of good fats and fiber. You can sprinkle ground flaxseeds on your yogurt or soups.

10. Fatty Fishes

Fish is still the best option when it comes to healthy fat. Some example of are salmon, tuna and mackerel.n

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