Best Foods High In Omega 3 Fatty Acids (HEALTHY FATS OMEGA 3 BENEFITS) | LiveLeanTV

On today’s episode of Live Lean TV, I’m sharing the best foods high in omega 3 fatty acids, as well as omega 3 fatty acids benefits.

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Not all dietary fat is bad for you. In fact, most dietary fat, from natural sources is super healthy for you.

One of the main super fats are omega 3 fatty acids.

Omega 3 fatty acids benefits include:
- Improving cardiovascular health, thus reducing the risk of the number 1 killer of humans
- Boosting your metabolism
- Strengthen your immune system and cellular functions
- Improving brain health and mood
- Reducing stress and adrenal fatigue
- Increasing muscle building while decreasing muscle breakdown
- Reducing body fat by improving insulin sensitivity

Do you think you’re getting enough omega 3 fatty acids in your diet?

Most people aren’t. Including myself.

Even though I’m eating a good amount of these best foods high in omega 3 fatty acids, my latest blood test results showed I could improve my omega 3 fatty acids to omega 6 fatty acids ratio.

Omega 3 fatty acids to omega 6 fatty acids ratio:
Over the past 30 years, there has been a dramatic increase in the ratio of omega 6 fatty acids to omega 3 fatty acids.

This is mainly linked to diet, in particular, the standard American diet, also known as SAD.

Foods high in inflammatory omega 6 fatty acids include most processed foods, especially those that contain vegetable oils such as:
- Corn oil
- Safflower oil
- Sunflower oil
- Soybean oil
- Cottonseed oil
- Peanut oil

On top of that, the standard American diet does not contain very many of the best foods high in omega 3 fatty acids. This often leads to the out of balance omega 6 to omega 3 fatty acids ratio of 20:1.

Studies show humans evolved on an omega 6 to omega 3 fatty acids ratio that was closer to 2:1 or 1:1.

Although eating some omega 6 fatty acids is needed in your diet, they should come from whole food sources, not processed food. Over consumption of omega 6 fatty acids can lead to inflammation and diseases such as:
- Cancer
- Diabetes
- Heart disease
- Obesity

Omega 3 fatty acids include 3 different kinds of fat:
- EPA
- DHA
- ALA

The most talked about foods high in omega 3 fatty acids contain more EPA and DHA.

Best Foods High In Omega 3 Fatty Acids:
Foods high in EPA and DHA include cold water fish such as:
- Mackeral
- Anchovies
- Wild salmon
- Sardines
- Tuna
- Herring
- Cod
- Fish oil supplements

Other foods high in omega fatty acids include:
- Organic grass fed beef
- Organic pork
- Grass fed butter
- Wild meat like buffalo and elk
- Free range organic whole eggs

And yes, it’s important to eat grass fed meat and dairy rather than conventional grain fed meet and dairy.

Grass fed is higher in omega 3 fatty acids, while grain fed is higher in omega 6 fatty acids.

Foods high in the omega 3 fatty acid, ALA, tends to be more plant based:
- Chia seeds
- Flax seeds
- Flax seed oil
- Walnuts
- Hemp seeds
- Almonds

Bottom line on omega 3 fatty acids:
Eat more of these foods high in omega 3 fatty acids and reduce the amount of foods high in omega 6 fatty acids.

For example:
- Aim to eat 2-3 servings of wild caught fish like wild salmon
- Consume grass fed beef and grass fed butter rather than conventional grain fed
- Reduce consumption of vegetable oils and processed foods
- Supplement daily with fish oils

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[charleneburger]

I buy salmon, avocados, tuna and almonds for my family weekly. Fish is easy to bake in the oven and taste good. I pre measure almond servings for easy snack grabs. Healthy food= healthy and happy family 😊

[brookeflood]

I swapped every lunch (which was usually leftover free range chicken or beef from the night before plus veggies) for a can of either wild caught sardines (super packed of omega 3 and low in mercury) or I have wild caught tuna with lemon, olive oil and avocado oil based primal mayo and onion and sometimes with seed “crisp bread” (Norwegian bread made 100% of seeds- flax, sesame, hemp, sunflower) -Trader Joe’s gluten free- and I’ll follow it with a green smoothie packed of veggies and a little fruit. Delicious. Simple. And I’ve been feeling SO well, and really have seen an improvement in my body, digestion, but mostly feel less mentally foggy. Switching to canned wild fish on the daily ( but season well with lemon, salt pepper and even kimchi) is simple but a great way to gain omega 3. (Eating tuna daily is unsafe however because of mercury) I also eat wild caught sockeye salmon (frozen Costco) for dinner 1-2 times per week in addition. Add chia or flax to smoothies. Done.

[Noone]

Love you Brad and Jessica..
Your advice is so different from the cookie cutter advice most people give irrespective of different goals people have.
I also love that you have a holistic approach to health and fitness.
I see most people on YouTube focusing just on calories eating everything out of packets which is depressing to see.

[loicbockstaller]

4:11 is he really recommending Almond which has an omega 6:3 ratio of 278? This is actually one of the food to avoid...

[ladybugNing]

Wow, this is great information. I had my blood work done and doctor follow up recently and had no idea I had low testosterone and thought only men had that issue (learned something new). And sadly how it can "at times" be misdiagnosed with depression and prescribed medications when part of it is how I'm eating or lacking of. Omega 3 was HIGHLY recommended to add to my diet. So thank you for sharing more detailed information between Omega 3 and Omega 6! You guys are AWESOME! God bless

[touqirbutter]

How will we know that the butter I bought at supermarket has Omega 3 or Omega 6 in it, or it was from a grass fed cow or grain fed. Practically it is not possible, unless we raise all the animals we get food from, which we can’t do living in the cities.

[ruig]

I can't stand salmon after finding worms in multiple fillets

[MegKampen]

I'm sorry but almonds are extremely low in Omega 3 and very high in Omega 6. You are misinformed.

[BoopShooBee]

We were being sold the idea that butter and eggs were bad for you. I was a food sinner. Now I'm laughing.

[daysoftheboo]

The grass-fed animal foods are so much more expensive a lot of people are struggling financially and can't afford the more expensive options, yes they are healthier and better for us but when you have to choose between paying your bills buying enough food to last the week or spending $20 on four servings of meat it's just unrealistic

[WAOSH]

Farmed fish don't eat krill, they eat grains

[ranjeetaprajapati]

I m from India
N I m vegetarian

Pls guide me
foods

[SeFoYee]

Happy too see good video with very good description 😎😎
Dont stop 🛑!

[maddie]

I love fish. My diet is mainly pescatarian, but I’ve been slacking this last month.

[jaybennett]

I have been heat that onaga 3 pills aren't that good for you.

[christinaferreira]

Eating healthy is so hard for me. I don’t eat fish and I mean “if it lives in the water!! I’m not eating it” never have. So I take krill oil which is very hard for me too! I don’t eat to many vegetable either.. so I have a smoothie Every morning with a scoop vegan greens and red and an Assortment of other vitamins. I am 53 and I feel better know then I ever did. I just wish I Could eat a little bit healthier. Sometimes I feel like I’m going to start clucking I eat so much chicken 🐔

[mrsj]

I love your's and Jessica's advice 😊

[laurathurlow]

Awwww you're litte daughter is so cute!!!xx

[matsuokaemily]

Super informative and succinct. Great content Brad 🙌🏼

[corywarneke]

Not sure almomds should make that list. Otherwise great info!