Metabolic Medical Center

Fish, flaxseed oil, canola oil and walnuts provide "essential" fatty acids.  Flax seeds must be ground to enjoy their benefits.  In the protein section, we have seen that fish is an excellent source of protein.  Fish also offers an additional asset that is not found in poultry, meat or meat products:  fish  is the best source of Omega-3 fatty acids.  Omega-3 fatty acids are highly polyunsaturated fatty acids that have been proved to prevent sudden heart attacks, help clotting of blood, reduce LDL (bad cholesterol) raise HDL (good cholesterol), and are believed to reduce the risk of heart disease in general.  People with diabetes and arthritis may also benefit.

Cold-water, "oily" fish, tuna, canned tuna in water, salmon, canned salmon, mackerel, bluefish, herring, and sardines contain the highest Omega-3 concentration, but it is found, though in lesser concentration, in cod, whitefish, bass and trout.  It is necessary to eat a minimum of two servings of fish per week to achieve the Omega-3 benefits.