Health Benefits Of Foods Rich In Omega-3 Fats | Healthy Eating

When it comes to eating healthy there are plenty of nutrients we hear we’re supposed to be eating, but do you know why? In today’s, HealthyEats, Jackie is sitting down with an expert to learn why omega-3 fats are important. (upbeat music) – Hey guys it Jackie and today I’m here with Vicki and we’re talking today about omega-3 fats. So to start out Vicki for people who don’t know what that is let’s just go over what exactly an omega-3 fat is. – Omega-3 fats are a type of unsaturated fat. They are the healthy fats found in fish, so such as salmon, halibut, tuna, mackerel, and also plants like seeds. So flax seed, chia seed, hemp seed, and also walnuts are high in omega-3 fatty acids. – So they’re an important part of helping our bodies live healthy? – Absolutely, oh my gosh, they help with cardiovascular health, so they help keep your heart healthy, they help keep your brain healthy, so with cognitive effects. They actually can benefit your mood, your memory, they fend of inflammation in the body. So they’re really such a beneficial fatty acid to eat on a regular basis. – [Jackie] These are really important things to be working into our diet. What are the recommendations for how often we should be eating omega-3 fats? – DHA and EPA, those are the two omega-3 fats that are in fish. You should be thinking about getting fish twice a week, so four to six ounces, twice a week, is really beneficial. Seeds and nuts, like walnuts, contain a different type of omega-3, called ALA, which you definitely wanna get in on a daily basis. – The easiest way to incorporate all this is to see a recipe and you have one prepared for us. What are we making today? – Yes, we’re making a tuna salad stuffed pepper. It’s super easy to make– – Okay. – You just take your pepper and you’re going to just cut the top of the pepper off. Then you’re gonna take these seeds and the membranes out, save the top for later. So what we’re going to do is make the tuna salad. – [Jackie] Okay, so we’ve already got the tuna in here. – Yes. – And we’re gonna add all this, what’s this right here? – Yes, you’re gonna add some Dijon mustard and then this is plain yogurt. – Okay. – So I’m going to use a little bit of plain Greek-style yogurt because it gives it a little more protein as well. And then I am going to just cut, chop a little bit of shallots, I love to add some shallots to this. Just mix that in, and just a touch, you don’t have to do too much. And I like to also just add in a little fresh herbs. I’m gonna use rosemary today and then you’re just gonna stuff it into your pepper. – So I think the big takeaway is that we wanna be mindful about incorporating Omega-3 fats into our diet and that’s easy to do if you know some good recopies. – Absolutely, omega-3’s are so good for like I said, heart healthy, brain health, cell health, defending off that inflammation. So get your omega-3’s in on a regular basis. – Okay, great. Thank you so much, Vicki. – Thank you. – And if you’re cooking recipes with omega-3 fats we wanna see what you’re making. Tag us on Instagram at livinghealthytv.