How can I get omega-3 fatty acids into my diet?

Here are some tips on how to get omega-3 fatty acids into your diet:

• Eat small, cold-water fish, such as wild salmon and light canned tuna, 2-4 times per week.
• Use oils rich in omega-3 fatty acids, such as flaxseed, canola, olive, and primrose seed.
• Cut down on processed foods and animal fat that contain proinflammatory omega-6 fatty acids.
• Aim for a ratio of omega-6 to omega-3 fatty acids consumption of 2:1, and be sure that it does not exceed 4:1.
• Eat green leafy vegetables and tofu to supplement your omega-3 fatty acid consumption.
• If you have no contraindications, and after a discussion with your physician, take fish oil, evening primrose seed oil, flaxseed oil, or borage seed oil supplements.

• Eat fish at least twice a week, particularly those rich in EPA and DHA.
• If you absolutely won’t touch fish, eat flaxseed -- rich in ALA, it’s the most potent plant form of omega-3s there is. Other sources of omega-3s include canola oil, walnuts, broccoli, cantaloupe, kidney beans, and cauliflower.
• If possible, opt for grass-fed poultry and beef. They have much higher levels of omega-3s than animals that are fed conventional grains.
• Some fatty fish, including wild swordfish, tilefish, and shark, contain high levels of toxins, including mercury and PCBs. Don’t eat more than seven ounces of these fish a week, and children and pregnant women shouldn’t eat them at all.
• Before you take an omega-3 supplement, talk to your doctor. Depending on your health or any medications you take, it may not be right for you.