Choose ground flaxseed to gain flax's healthy benefits.

RODALE NEWS, EMMAUS, PA—You probably know that salmon, mackerel, sardines, and other healthy fish choices are excellent, great-tasting sources of omega-3 fats. But plenty of other delicious foods contain these fats as well. That’s a good thing, as these healthy fats may help lower bad LDL cholesterol and triglycerides, raise good HDL cholesterol, and reduce blood-clot risk. Only problem is, our bodies can’t produce omega-3s, so we have to get them from the foods we eat. The good news: There are plenty of delicious omega-3 sources to choose from. The omega-3s in fish are called EPA and DHA for short, while plants contain a type called ALA, which stands for alpha-linolenic acid.

Plants and oils rich in ALA include ground flaxseed, flaxseed oil, canola oil, walnuts, walnut oil, soybeans, tofu, and dark green, leafy vegetables. Experts recommend that we get at least 0.5 gram (g) of both EPA and DHA a day, and 1 g of ALA a day. Flaxseed is the best plant source for ALA, as one tablespoon contains 2.2 g. Penn State University scientists found that intake of ALA significantly reduced early-onset risk of atherosclerosis, while Harvard University researchers found that consuming relatively high amounts of ALA reduced the risk of sudden cardiac death by nearly 50 percent among women. Clearly, two great reasons to shoot for that 1 g of ALA a day.

A meta-study recently published in the American Journal of Clinical Nutrition found that flaxseed—more so than flaxseed oil—may significantly lower cholesterol levels, especially in postmenopausal women. Besides ALA, flaxseed contains fiber and healthful plant chemicals known as lignans. When cooking with flaxseed, be sure to grind it so your body can better absorb the omega-3s. Whole flaxseeds can pass through your system undigested. Look for milled flaxseed at the supermarket or health food store, or buy whole flaxseed and grind it in a standard coffee grinder. Use it in recipes, add it to hot or cold cereal, stir it into yogurt, or sprinkle it on salads.

Walnuts, another excellent source of omega-3 fats, contain vitamin E, magnesium, folate, protein, fiber, and anti-inflammatory polyphenols. And like flaxseed, walnuts are first-class cholesterol fighters: According to a study in the Journal of Nutrition, South African scientists found that when people added 50 to 100 g of nuts (including walnuts) a day to their moderately high-fat diets (35 percent from fats), they lowered their total cholesterol and LDL cholesterol levels signficantly. To keep your walnuts tasting fresh, store them in the freezer.