By John J. Sweeney, MPS, RD,
Director Nutritional Services at Eastern Long Island Hospital

Even if nutrition is all Greek to you, you should know about omega-3 fatty acids. These healthful fats may have a wide range of health benefits, including protecting your heart against disease.

Omega-3s are important fats that you can only get through what you eat. They are essential for the brain and eyes to function. Research shows omega-3 fatty acids also have benefits for the heart. These fats can curb irregular heartbeats, decrease the development of blood clots and lower the risk for death in people who have had a heart attack.

Studies also have found that omega-3 acids may lower high blood pressure and ease rheumatoid arthritis. And, there is some evidence that these fats may help prevent breast, prostate and other cancers, but more research is needed.

Finding the Fat in Fish and Other Foods
You don’t have to fish for foods with omega-3s. Fatty fish—such as tuna, salmon and mackerel—is one of the best sources of these fats. But you should avoid fried fish, including the frozen variety, which is low in omega-3 and loaded with unhealthy fat.

 If you’re not a big fish fan, you can find omega-3 in walnuts and flaxseeds, as well as canola, soybean and flaxseed oils.