'Fatty?' you say. Aren't fats bad for us? Generally, yes. Saturated fats are anything but good for us. But Omega-3 is in a category of its own.

Omega-3 fats are polyunsaturated fats that are found in several plants and plant oils and in many varieties of seafood. Polyunsaturated fats, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated or frozen.

Studies going back more than thirty years showed that people whose diets were high seafood have much lower rates of heart disease than countries like Australia and America.  Further research found it was because seafood is rich in long chain Omega-3.

Long chain Omega 3's are wonderful for your heart and blood.  They help the blood flow more freeley, assist in regular heartbeats and help reduce blood pressure which all help lower your risk of a heart attack.

You can get your Omega-3 fatty acids from several sources, all of which can easily become part of your diet. Have foods high in Omega-3 several times a week and enjoy the benefits.

Oily fish like salmon, herring, mackerel and sardines, for example, are especially high in Omega-3. But not everyone wants to incorporate heaps of seafood into their shopping list.

One of the most powerful sources of Omega-3 is foods rich in alpha-linolenic acid (ALA). This comes from vegetable sources, most commonly oil made from linseeds, soybeans and canola. Other good non-seafood sources are walnuts, pecan nuts, hazelnuts and kiwifruit.

Linseeds have a very high ALA Omega-3 content that's approximately six times richer than fish oils.  The hard shell of the linseed protects the oil inside the seed from heat, light, and oxygen. But, when the seed is pressed to isolate the oil, the oil becomes vulnerable to the elements.

Because of this, oils rich in polyunsaturated fatty acids should be stored in dark glass or tightly closed containers in your refrigerator. To get maximum Omega-3 benefits, don't heat these oils on the stove; instead of cooking your vegetables in flaxseed or linseed or walnut oil, make a salad dressing using these oils and you'll enjoy the healthy flavour.  Soy and linseed breads provide a valuable source of omega-3's as well as a host of other beneficial nutrients and can easily be enjoyed everyday to boost your intake.