When it comes to fat, there’s one type you don’t want to cut out: omega-3 fatty acids. They are necessary for human health but the body can’t make them – you have to get them through food or supplements.  Two crucial omega-3 fatty acids are EPA and DHA, primarily found in certain fish. ALA, another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Evidence is overwhelming that by eating more fish and/or consuming more omega 3 fatty acids (via supplements) you significantly reduce the INFLAMMATORY CHEMICALS in your body that cause diabetes, heart disease, heart attack, stroke, and many type of cancers!


Here are the omega-3 values of some of the most commonly-consumed oil-rich fish (chart indicates grams of omega-3 per 100 grams)

  • Tuna (fresh or frozen) 1.6
  • Salmon 2.3
  • Anchovy 1.4
  • Sardines 2.2
  • Crab 1.2
  • Shrimp (boiled) 0.8

Salmon contains more omega-3 than any other type of fish or seafood, so it’s a smart choice for a healthy diet. Don’t like seafood? This type of healthy fat can also be found in flax, canola oil and walnuts or fish oil supplements.