(BPT) - Omega-3s are an essential part of a heart-healthy diet. This nutrient has been shown to decrease cholesterol, lower inflammation and prevent clotting that may help reduce the risk of coronary heart disease. Research has also linked Omega-3 fatty acids to improved cognition and to a reduced risk of depression. To help ensure you maintain a heart-healthy diet, here’s a list of the top Omega-3 sources.

1. Fish
Salmon and sardines provide great fish sources of fatty acids. For every 4-ounce serving of fish, you can get about 1.3 grams of Omega-3s.

2. Nuts and Seeds
Plant-based Omega-3s, which contain alpha-linoleic acids, are found in tofu, soybeans, walnuts, and flaxseeds and their oil derivatives. Containing some of the highest concentrations of Omega-3s in plants, flaxseeds contain 3.6 grams of Omega-3 fatty acids per one-quarter cup, while walnuts contain 2.7 grams. Adding edamame to chopped salads, blending chia into breakfast smoothies or whipping ground flaxseed into baked goods are all easy ways to incorporate these sources into the diet.

3. Eggs
Good news for omelet lovers. Omega-3-fortified eggs are produced by hens fed with flaxseed and can boast an impressive 225mg of Omega-3s or more per egg. In addition to eggs, dairy products such as, milk, soy milk, and yogurt can all be foods with Omega-3s.

4. Avocado
This is technically a fruit and it’s packed with healthy monounsaturated fat, which lowers LDL (the bad cholesterol). Avocados also promote the absorption of carotenoids, which are known to support heart health. Replacing saturated fat with unsaturated fat sources like avocado may also improve LDL numbers.

5. Supplements
A diet rich in Omega-3 fatty acids is key to having a healthy heart and well-functioning cells throughout your body. However, the food in your diet alone may not be enough to get the recommended amount of Omega-3s. To avoid a fatty acid deficiency and its related symptoms, Omega-3 supplements may be beneficial. MegaRed® is a krill oil supplement that combines optimal Omega-3 fatty acids and the powerful antioxidant astaxanthin to support heart health. MegaRed® is easily absorbed — without the fishy aftertaste — and is scientifically proven to increase Omega-3 levels in just 30 days.

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