Looking for ways to lower cholesterol? Try these heart-friendly oils

Lowering cholesterol is important to support your heart health. It's not just the foods that make a difference. Oils are equally important. Know which oil is good for cholesterol and your heart.

While cooking you must have noticed that the oil you use can enhance the flavour of a dish. Mostly derived from seeds and fruits, cooking oils do more than making a dish taste better. They may also have cardiovascular protective properties, which means they can be beneficial for your heart. One of the best ways to protect your heart is to make sure your cholesterol level does not shoot up. So, you have to ensure you eat all things healthy, including oil. But which oil is good for cholesterol? Read on to find out the healthy cooking oils for your heart.

What are the dangers of high cholesterol?

Cholesterol, a waxy and fat-like substance, is necessary for your body. “It is a fundamental component of cellular structure, and helps in the production of hormones like cortisol and estrogen, and vitamin D synthesis,” says a cardiologist.

Your body relies on an appropriate level of cholesterol for these bodily functions. If you have high cholesterol, it can cause problems. It is when you have a total cholesterol above 200 milligrams per deciliter (mg/dL), according to experts. This means your low-density lipoprotein (LDL) or “bad” cholesterol, high-density lipoprotein (HDL) or “good” cholesterol and triglycerides are more than 200 mg/dL.

Here are some of the dangers of having high cholesterol:

• Atherosclerosis: Excess LDL cholesterol can get accumulated on arterial walls, forming plaques, which can narrow the arteries. “This can reduce blood flow, and may lead to heart attacks or strokes,” says Dr Borse.
• Heart disease: When the arteries get narrowed or blocked, the heart needs to work harder. This can lead to coronary artery disease, which may lead to death.
• Peripheral Artery Disease: It is a health condition in which the arteries get narrowed outside the heart. “This usually happens in the legs, and reduced blood flow in the limbs can lead to pain, and mobility issues,” says the expert.

Which oil is good for cholesterol?

If you want to know which oil is good for cholesterol, here are some options:

1. Extra virgin olive oil

“Made of pressed olives, this oil is high in monounsaturated fats and polyphenols, which fight inflammation and improve heart health,” says nutritionist Pooja Kedia. So, if want to know which oil is good for cholesterol, make sure extra virgin olive oil is part of the list. It increases HDL-cholesterol and reduces LDL-cholesterol, as per research published in 2015. You can drizzle it over salads, cooked vegetables, or whole grains, but go for light sautéing.

2. Avocado oil

Extracted from avocados, this oil is high in monounsaturated fats and vitamin E. If you want to know which oil is good for cholesterol, make sure to try avocado oil. “They help to aid in lowering LDL levels while enhancing HDL cholesterol. It also offers anti-inflammatory benefits, making it a strong choice for cardiovascular health,” says Dr Borse. It is ideal for sautéing, roasting, and stir-frying. It can be used for salad dressings, guacamole, or drizzling over grilled dishes.

3. Flaxseed oil

Cold-pressed flaxseeds are used to make this oil, which is rich in alpha-linolenic acid, a type of omega-3 fatty acid. “This helps support heart health and improve cholesterol metabolism, which involves the way the synthesises, transports, and excretes cholesterol,” says Kedia. You can drizzle it over already cooked dishes. But don’t expose it to high heat, as harmful compounds can get formed while using it for cooking.

4. Walnut oil

Wondering which oil is good for cholesterol Go for the oil made from pressed walnuts, which are rich in omega-3 fatty acids and polyphenols. “It also contains ellagic acid, which is an antioxidant known to support heart health,” says Kedia. Use this oil in salad dressings and healthy dips.

5. Canola oil

Extracted from rapeseed plants, this oil is full of monounsaturated fats, omega-3s, and low in saturated fats. “It can help to lower LDL cholesterol while increasing HDL cholesterol, and so, can improve overall heart health,” says Kedia. It goes well with cooking, baking, sautéing, and grilling.

6. Sesame oil

If you want to know which oil is good for cholesterol, then you have to try sesame oil. Extracted from sesame seeds, this oil is a great option. “It has antioxidants such as sesamol and sesamin that help to contribute to lowering cholesterol levels,” says Dr Borse. They can prevent oxidative damage to LDL particles and support overall heart health. You can add it to homemade hummus or dressings.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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5 Inflammation Myths You Should Stop Believing, According to Science

Nightshades, canola oil, sugar—oh my! If you dig around on social media, you might think these foods are the worst offenders in derailing your health. But how much truth is there to those claims? Here we tease out fact from fiction and share research-backed advice and delicious anti-inflammatory recipes to support your health.

The word “inflammation” inherently sounds scary. Who wants to be inflamed? So it’s no wonder why you might feel concerned at best, and panicky at worst, when you hear people talking about inflammation. But it’s not always bad. 

“Inflammation is your immune system at work—and it’s essential for protecting you from things outside the body that are not supposed to be inside the body, like a virus or bacteria, and you have multiple layers of your immune system set up to try to prevent foreign invaders from causing any issues,” says Jonathan Little, Ph.D., from the Exercise Metabolism and Inflammation Lab at the University of British Columbia. “That’s the good side of inflammation.” 

When you cut your finger, or get a cold, or sprain your ankle, your immune system quickly triggers a strong inflammatory response. This is what’s called acute inflammation, meaning that it lasts for a short time, and then when your immune system gets the all-clear, it eases up.

But like most things in life, there can be too much of a good thing. “Think about it as a slow-burning flame,” says Little, explaining that sometimes our bodies produce a low-grade inflammatory response that, if not tamped down, can lead to much bigger issues. And that chronic inflammation can contribute to a whole slew of health conditions—from cancer, heart disease and diabetes to obesity and gastrointestinal disorders.

Take high blood pressure, for example. When plaque builds up in the artery walls, the heart has to work harder and harder to pump blood through the constricted vessels. That not only strains the heart, but the arteries sustain collateral damage, too. Your immune system does its best to respond to the resulting inflammation, but if high blood pressure and its inflammatory response persist, conditions like heart disease and stroke become a serious risk. 

Research shows that 50% of all deaths worldwide are linked to chronic inflammation-related diseases such as heart disease, cancer, stroke, diabetes and kidney disease.

So, needless to say, it’s crucial to pay attention to the diet and lifestyle factors contributing to chronic inflammation in your body. That said, there are plenty of myths about inflammation floating around, like how you should cut out certain foods from your diet because they’re basically “poison.” So before you purge your pantry, know that while there may be a kernel of truth behind some claims, most have been busted by solid research. Here are the myths you can rest easy ignoring—plus actionable tips to help fight inflammation.

Myth #1: Canola Oil Is Toxic 

Go on any social media platform, and you’ll find countless health “influencers” claiming that seed oils like canola are bad for you, even deadly. (Yikes!) And if you look to Google for answers, the results are mixed. Confusing? For sure. So what’s the deal? 

Some people point to the omega-6 fatty acids in seed oils and make a blanket statement that they cause inflammation. But in fact, multiple studies show that linoleic acid, a type of omega-6 fatty acid found in seed oils like canola, may actually help reduce chronic inflammation.

That’s not to say more equals better. For the most anti-inflammatory impact, you should get a balance of omega-6 and omega-3 fatty acids in your diet.

The good news is that canola oil is not only rich in linoleic acid but it provides omega-3s as well. One tablespoon of canola oil has 1.3 grams of omega-3s—that’s nearly as much as a 3-ounce serving of cooked salmon, which has 1.8 grams!

The real issue here is that, on average, in the U.S., omega-6 consumption far outpaces omega-3 intake. “What matters is how much and how often you consume them, and in what foods you consume [omega-6s],” says Amy Bragagnini, M.S., RD, CSO, a spokesperson for the Academy of Nutrition and Dietetics. “For example, seed oils are often found in foods that have high amounts of refined carbohydrates, salt and sugar.” Their neutral taste and the fact they can be heated to high temperatures during processing make these oils ideal ingredient options for everything from crackers to cookies. But because of their presence in foods already labeled as “bad,” it’s easy to understand why folks may automatically condemn seed oils themselves as “bad.”   

Myth #2: Processed Foods Cause Inflammation

The word “processed” seems to have become synonymous with the word “inflammation.” But just because a food undergoes processing, that doesn’t automatically mean it’s bad for you. Anything that human hands (or machines) manipulate before it lands on your table—from prewashed lettuce to a box of crackers—is technically processed food, according to the USDA.

At one end of the processed food spectrum is that prewashed lettuce. At the other is ultra-processed foods, or those made with multiple ingredients created through industrial processing. And if ultra-processed foods that are high in added sugar, sodium, refined carbohydrates and saturated fat make up too much of our diets, that can increase inflammation and up the odds of inflammation-related conditions.

Many foods that come in a box, can or bag can actually be quite nutritious. Canned beans are a fiber-packed protein option, and tinned fish is an affordable and equally healthy alternative to fresh. And crackers and breakfast cereals made with whole grains make it easy to boost your fiber intake for the day. So rather than avoiding anything that you haven’t grown yourself, moderation is key—think of balancing your favorite frozen pizza and ice cream with home-cooked meals and plenty of fresh fruit and veggies.

Myth #3: Nightshades Should Be Avoided

Nightshades are a family of plants that include tomatoes, eggplant, bell peppers, potatoes and chile peppers. One of the main reasons nightshades get flak for being inflammatory is because they contain compounds called glycoalkaloids. These compounds are meant to be protective, in that if a bug, animal or human were to eat a lot of that fruit or vegetable—as in more than 200 tomatoes all at once, who does that?—those glycoalkaloids could cause vomiting, diarrhea and stomach pain.

But unless you have an allergy or sensitivity to any one of the nightshades, there’s no reason to avoid them.“I see a lot of people who read things, and they are well-meaning because they want to take charge of their health. But there’s no need to eliminate nightshades,” says Bragagnini. By shunning these foods, you could be robbing yourself of important anti-inflammatory nutrients in your overall diet—vitamin C, lycopene, beta carotene and capsaicin are just some of the health-supporting nutrients found in the nightshade family.

Myth #4: Dairy Is Bad—So You Should Opt for NondairyAlternatives

For decades, dairy products (think milk, cheese and yogurt) have been vilified for supposedly triggering inflammation that causes stomach problems, sinus issues and acne. Is lactose to blame? 

When someone has a dairy allergy, dairy can, in fact, be inflammatory—causing everything from hives to digestive issues and shortness of breath. And lactose intolerance, or when the small intestine cannot digest some or all of the lactose (a type of milk sugar) present in milk, gastrointestinal problems like diarrhea, gas and bloating may ensue. That’s inflammation at play, notes Bragagnini.

While dairy allergies are rare, lactose intolerance is more common. But it’s a far reach to say that applies to all humans, like you may have been led to believe from social media and misleading headlines.

You might choose to forgo dairy and go the plant-based way for other reasons, such as concerns about the planet or dietary preferences, like if you’re vegan. But alt-milks and other nondairy products aren’t inherently healthier. Many have less protein than cow’s-milk products, may not be fortified with vitamin D—a necessary nutrient that most traditional dairy contains—and could also have added sugars that you might want to limit. So always read the ingredients label. This isn’t to discount all nondairy alternatives, as some can be terrific additions to a healthy diet. The point is that it comes down to personal preference and nutritional needs.

The real kicker here is that research has found dairy products could help tame inflammation. That’s because dairy products contain nutrients that play a role in helping fend off inflammation—vitamin D, calcium, antioxidants and probiotics, to name a few. So don’t feel bad asking for feta on your salad at lunch today.

Myth #5: Sugar—in Any Form—Is Inflammatory

Sugar is generally divided into two categories: added and natural. Added sugars like granulated sugar, brown sugar, high-fructose corn syrup, maple syrup and honey are—you guessed it—added during processing for a variety of reasons, from enhancing flavor to increasing shelf life. We also stir added sugars into our morning cup of coffee or use them to make muffins, cakes and cookies. And regardless of what you’ve heard on social media, they all impact your body in the same way. 

Since sugar finds its way into so many foods, most people eat more than the limit recommended in the Dietary Guidelines for Americans (no more than 12 teaspoons or 48 grams of sugar if following a 2,000-calorie-per-day diet). Plenty of research has shown that eating a lot of added sugars can contribute to inflammation and increase the risk of obesity, cardiovascular disease and other serious health issues.  So it’s no wonder people are wary. 

On the other hand, sugars like fructose, glucose and lactose are naturally occurring in fruits, vegetables and unsweetened dairy products like plain yogurt and cheese. But those foods aren’t just sugar, Bragagnini explains. They contain vitamins, minerals, antioxidants, protein and fiber—nutrients that actually help decrease inflammation, which helps ameliorate the effects of the sugar they contain.

Take a banana, for instance: the fiber it contains slows down digestion, which also slows the rate at which the fructose in the banana enters your bloodstream. So rather than the sharp spike in blood sugar you experience from noshing on a Boston cream doughnut, the impact is less significant. And the more balanced your blood sugar is, the less inflammation your body experiences. 

Does that mean no more doughnuts? Nope. “I remind my patients that chronic inflammation is more related to an entire dietary pattern rather than one food alone,” says Bragagnini. “So if you consume high amounts of foods with added sugar, you may be at risk for chronic inflammation, versus following a balanced diet and occasionally choosing a sweetened food.”

If you were to strip out that banana’s fructose on its own (like what happens when corn is processed into high-fructose corn syrup), it’d impact your blood sugar the same as the sugar in the doughnut does. So it’s not as if any single form of sugar is better or worse for you. What matters is how much you consume overall and if there are other nutrients at play (read: fiber) that help soften the inflammatory impact sugar can have. 

 What You Can Do to Fight Inflammation

Loads of research show that certain compounds in fruits and vegetables—like blueberries, broccoli and turmeric—can exert anti-inflammatory effects in the body. Likewise, there’s evidence that some foods may be pro-inflammatory—such as red meat and ultra-processed foods that are high in added sugars and saturated fat.

“I have a lot of patients who ask what they should eat and avoid, and I tell them that as long as they’re not allergic, there’s no one food you can eat that will cause an anti-inflammatory response. So eating 18 pounds of blueberries one day isn’t going to lower inflammation. And also, if you have red meat once in a while, it’s not going to cause systemic inflammation,” says Bragagnini.

What she and Little say matters most is your overall dietary pattern. Eat plenty of fruits and vegetables, high-fiber whole grains, lean protein that’s low in saturated fat (although the occasional cheeseburger or fast-food stop is fine, Bragagnini says), plant-based protein (like beans and tofu), calcium- and vitamin D-rich dairy or dairy alternatives, and heart-healthy fats (like those found in nuts, salmon and seed oils). And keep an eye on how much added sugar you’re getting. Research on these types of eating patterns, like the Mediterranean and DASH diets, has highlighted time and time again the anti-inflammatory benefits that can result.

“The nature of the type of chronic inflammation we’re talking about is the result of your environment and lifestyle playing out over many months and years. That’s what leads to an anti-inflammatory response that is more powerful than any single food that you eat on a given day,” says Little. 

Regular exercise is also important. It’s a proven way to tamp down inflammation, adds Little. The Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity physical activity each week, or 75 minutes of vigorous-intensity physical activity. You can also do a mix of the two. But any amount of movement you can fit into your day—even if it’s 10 minutes here and there—may be beneficial.

And don’t underestimate the power of a good night’s sleep. Regularly getting too few hours, tossing and turning during the night or just generally getting a crummy night’s sleep can crank up inflammation in your body over time. The average adult needs around seven hours of good-quality sleep (key point here—good-quality) each night.

Lastly, do what you can to manage stress. Inflammation can spring from any chronic stressor—physical or mental. And that’s why it’s important to reduce the amount of stress in your life as much as possible, according to Little. So think about what that could look like for you: Taking a long, hot bath? Curling up with a good book? Hiking with your dog? Chatting with a good friend—or your therapist? Spending some time meditating each morning? Finding regular ways to tamp down those frazzled feelings could be quite helpful in lowering inflammation.

The Bottom Line 

Some inflammation—the acute kind—can be extremely beneficial. It helps keep you healthy and fends off and repairs any damage that comes your way; whether it’s the flu or a nasty blister you got from your new shoes. The chronic type of inflammation is what experts say you want to try to avoid. While some folks might tout eliminating certain ingredients—even complete food groups—as the answer to quelling inflammation, there’s no scientific research backing up those claims. The best way to fight chronic inflammation and safeguard your health is by making good lifestyle choices like eating an overall healthy diet, exercising regularly, getting enough sleep and limiting your stress levels.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Substitutes for Olive Oil

Every nutritionist and every chef says olive oil is the best, use it for not only making pasta or other Italian dishes, but for normal cooking, baking and so on. We all know that olive oil is very expensive and not all can afford it.

I don't deny the goodness of olive oil like-it can reduce your appetite if consumed regularly, reveals a study.The study suggests that eating foods high in polyunsaturated fats regularly can have an effect on your hormones, which will result in reduced appetite and olive oil is a known form of polyunsaturated fat.It is also helpful in reducing the risk of cancer.

Here are a few other oils that are just as healthy: 

1) Canola Oil: Canola oil is produced from the rapeseed plant. This is an extremely versatile oil and can be used for cooking and baking as it has a neutral taste. As compared to olive oil, canola oil has less saturated fat and hence can even be considered the healthier alternative. In fact, canola oil has the lowest level of saturated fats among all cooking oils. 

2) Peanut / groundnut Oil: Peanut oil is another heart-healthy oil that can be used in place of olive oil. This oil has a high smoke point and hence is best suited for frying foods. It also has a longer shelf life as compared to other oils. However, many people are allergic to peanuts and if you have been diagnosed with such an allergy, you should avoid using peanut oil. 

3)Sesame / Til Oil: Sesame oil is very popular in Asian cuisine. It is a great substitute for olive oil when it comes to cooking food on the stove-top. However, this oil has a strong taste and hence should be used sparingly. It is also a little higher in its polyunsaturated fats as compared to olive oil. There are two types of sesame oil; dark sesame oil and light sesame oil. The former is ideal for seasoning food while the latter may be used to fry foods. 

4) Avocado oil: Avocado oil is rich in omega 3 fatty acids. Thus, making it a heart-friendly oil that helps lower bad cholesterol level and maintains good cholesterol level. Avocado oil can be used to cook food or can be used as a dressing. This oil has a mild taste that enhances the overall flavor of the dish. 

5) Coconut oil: Coconut oil is another heart-healthy oil. This oil is rich in lauric acid; a type of saturated fat. It helps in lowering the level of cholesterol and can prevent heart diseases. Coconut oil can be used to fry foods as well as to bake foods. It has a slight sweetness in its taste and if you are very health conscious, you can opt for virgin coconut oil.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.   

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Importance and sources of Vitamin K

Vitamin K is an essential nutrient that helps your blood clot and for bones to grow the way they should. It also  helps prevent  osteoporosis and protects  against heart disease.You can get vitamin K from certain foods,  the daily recommended goal (90 mcg for women and 120 mcg for men). 

Spinach like collard greens and kale, top the charts when it comes to vitamin K. Cooked kale is a vitamin K powerhouse, packing 550 mcg in one-half cup. You’d rather have it raw in a salad or smoothie. You get 274 mcg for the same half-cup serving.
 
 Vegetables are best source of dietary vitamin K. Roasted Brussels sprouts and broccoli are full of K, giving you 110 to 150 mcg per half-cup serving. Other good veggie choices are scallions,  asparagus,lady finger/ okra,  raw watercress, and green cabbage.  Add 10 sprigs of parsley to a meal to get enough Vitamin K for the day !
Fruit sources-
 a small green apple - 60 mcg to your day. 
1/2 cup of dried, pitted prunes  about 50 mcg
Blueberries 14 mcg per half-cup
 grapes 11 mcg per half-cup

Cook with soybean or canola oil which are rich in the most common form of vitamin K, phylloquinone. Researchers asked some people to eat broccoli or use one of these oils for 5 days and discovered that all three offered the same vitamin K benefits. 

Nuts are packed with protein, fiber, healthy oils, and other key nutrients that fight inflammation and keep your heart strong. Cashews, mixed nuts, and pine nuts, in particular, give you an extra shot of Vitamin K.The nuts can be eaten as a snack or added to foods in different forms. Go for variety of nuts to get maximum benefits.

3/4  cup of carrot juice gives you about 28 mcg  of Vitamin K . Pomegranate juice also gives the same benefit.

Frozen foods  often have more Vitamin K than raw forms. This is probably because frozen vegetables lose some of their water, which concentrates the vitamins. For example, boiled frozen turnip greens has 650 mcg of Vitamin K while raw turnip greens gives  about one-fifth of that.

Certain medicines, antibiotics, cholesterol medications etc can interfere with the intake of vitamins, always consult your doctor about your medication and what foods, how much of different nutrients you'll need.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

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Canola oil may help reduce belly fat

Making canola oil part of your diet may help you burn extra abdominal fat in less than four weeks, finds a new study.
"Visceral, or abdominal, fat increases the risk for cardiovascular disease, and is also associated with increased risk for conditions such as metabolic syndrome and diabetes. Monounsaturated fats in canola oil decreases fat that has adverse health effects," said Penny M. Kris-Etherton, Professor at the Pennsylvania State University, US. 

 For the study, the researchers tested the effect of five different vegetable oil blended in 101 participants' diets through a controlled study.
The subjects were randomly assigned to follow for four weeks each of the treatment oil diets: conventional canola, high-oleic acid canola, high-oleic acid canola with DHA (a type of omega-3 fatty acid), corn/safflower and flax/safflower.
After each four-week diet period, participants were given a four-week break before starting the next diet period.
All of the participants had abdominal obesity, or increased waist circumference, and were either at risk for or had metabolic syndrome -- a group of conditions including obesity, type 2 diabetes, high blood pressure, high blood sugar, low HDL (also known as good cholesterol) and excess body fat around the waist.
When participants consumed conventional canola oil or high-oleic acid canola oil for just four weeks, they lost abdominal fat. 

The researchers found that after one month of adhering to diets that included canola oil, participants had 11 kgs, or a quarter pound, less belly fat than they did before the diet.

They also found that the weight lost from the mid-section did not redistribute elsewhere in the body. 

 In order to incorporate canola oil into the diet the researchers suggested using it when sauteing foods, in baking, adding it to a smoothie and in salad dressings.

The researchers presented their study at The Obesity Society's Annual Scientific Meeting. 

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Excellent Sources Of Omega 3 fatty acids

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOUR PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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 Walnuts: Omega-3s by the Handful

It's easy to add walnuts to a morning bowl of cereal or some snack-time trail mix. They are an excellent source of alpha-linolenic acid (ALA), one of the three omega-3 fatty acids and the one most commonly found in plants. Other nuts also have some ALA, although almonds don’t.

Enhanced Eggs

You can find omega-3-enhanced eggs in most stores and farmers markets. They tend to have darker yolks than regular eggs. The omega-3 fatty acid DHA is in yolks only; egg whites don’t have fatty acids. Enjoy these eggs for breakfast, and you'll start your day with the health benefits of omega-3s, including protecting your heart and possibly lowering the risk of memory loss.

Fish: An Excellent Source

Cold-water fish has the highest amount of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends at least two servings per week of salmon, tuna, herring, lake trout, sardines, or similar fatty fish. Why? Studies show that the omega-3s DHA and EPA lower triglycerides, fats in your blood that can lead to blocked arteries. And omega-3s can also help reduce the risk of irregular heartbeats.
A Bowl of Beans

Mix edamame (green soybeans), pinto, or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid ALA. There’s more research to back the health benefits of fish-based omega-3s EPA and DHA, especially when it comes to heart health, but the body can change some plant-based ALA into EPA and DHA, too.

Fortified Milk and Dairy

Children also need omega-3 fatty acids, although there’s no guideline as to how much. It’s best to get them from foods, not supplements. For kids who don’t like fish, omega-3-fortified milk and yogurt are good choices. Many infant formulas now include the fatty acid DHA because research suggests it’s important for healthy brain growth.

A Splash of Healthy Oil

Choose oils that are high in omega-3s for sautéing, baking, and dressing salads. Canola, soybean, and walnut oils are all good choices. Just remember that while omega-3s are good fats, oils are still high in calories, so keep an eye on how much you use. And don't worry: High cooking heat won't destroy their benefits.

Spinach, Kale, and Leafy Greens

Another reason to eat leafy greens: They have the omega-3 fatty acid ALA. A spinach salad, a side of sautéed collard greens, and lettuce on a sandwich all boost your intake. That’s good because fatty acids don’t just promote heart health. Studies now suggest they may help other conditions, including cancer, inflammatory bowel disease, lupus, and rheumatoid arthritis.

Seaweed

The same omega-3 fatty acid that's in cold-water fish -- docosahexaenoic acid (DHA) -- is also in seaweed and algae. You can often find seaweed salad on the menu at sushi restaurants, but it might be in the refrigerated case in the grocery store, too. You're more likely to get the benefits of algae from a daily supplement. Both are good sources of omega-3s for vegetarians.

Flaxseeds, Flaxseed Oil, and Other Seeds

Flaxseeds have high amounts of ALA omega-3s. But you have to grind them right before you eat them to get the benefits. Some ground flaxseeds come in special packaging to preserve the fatty acids. Flaxseed oil is another good source of this omega-3. Poppy, pumpkin, and sesame seeds also have plant-based omega-3s, but in much smaller amounts. Try tossing them into oatmeal, breads, and salads.

Soy Foods: Tofu, Edamame, and More

Grocery shelves are full of foods made from soybeans: tofu, miso, tempeh, soy milk, and edamame. Soy products have many benefits, including the plant-based fatty acid ALA. Swap soy-based vegetable protein for ground meat in chili, add edamame to your casserole and stir fries, use soy milk in smoothies, and snack on roasted soybeans to boost omega-3s.

Bread, Cereal, and Other Grains

Pantry staples such as bread, cereal, and pasta are now available with added omega-3s, a way to let people eat fatty acids at every meal. It’s a good idea, though, to get at least some omega-3s in whole foods such as fish, flaxseed, soybeans, nuts, and greens.