What the Research Indicates

• Evidence indicates that omega-3s are responsible for a host of good health outcomes, including reducing heart attack and stroke risk, improved memory, lowering blood pressure and managing diabetes, weight, arthritis, autism, glaucoma and many other health issues. A Harvard study concluded that lack of omega-3 fatty acids in the diet is the sixth leading cause of preventable deaths in the United States.
  
  

Fresh Food Sources of Omega-3s

• Consuming omega-3 oils is one of the easiest things to do to ensure good health. Cold-water fish, such as albacore tuna, salmon, mackerel, halibut, lake trout and sardines, are good sources of omega-3 oils. So are avocados, walnuts, pumpkin seeds and flax seeds, which all also contain omega-3 oils.
  
  

Supplements

• Fish oil capsulesImage by Flickr.com, courtesy of D'Arcy Norman
  
  If you don't like fish and can't eat enough nuts and avocados, you can take daily fish oil supplements, widely available at drugstores and supermarkets.
  
  

Interactions

• If you take statins, steroids (topical or ingested), blood-thinning or blood-sugar lowering medications, nonsteroidal anti-inflammatory drugs (NSAIDs) or Cyclosporine, check with your physician before supplementing your diet with omega-3 oils. They may not interact well with these medications.
  
  

Consumer Cautions

• Margarines, sometimes advertised as good sources of omega-3s, contain alpha-linolenic acid (ALA), an omega-3, but there's not enough of it to produce a benefit.
  
  Flax seeds must be consumed within 24 hours of grinding. Flax seed oil must be refrigerated at home and in the store.
  
  Buy fish oil supplements made by companies that ensure their products are free of heavy metals, such as mercury, lead and cadmium.