Omega-3 fats are a type of unsaturated fat. There are three kinds of omega-3 fats:

Alpha-linolenic acid or ALA - Found in plant foods, such as nuts (especially walnuts), dark green vegetables, hemp and seeds (especially flaxseeds and chia seeds).

Eicosapentaenoic acid (EPA) - Found in fish.

Docosahexaenoic acid (DHA) - Found in fish and algae.

Studies on the benefits of omega-3 fats suggest EPA and DHA are the most valuable to health. Both help calm inflammation which eases the workload for your immune system.

More omega-3s on your plate can mean better health

ALA, EPA and DHA, together, can establish a better balance of fat in your body. Research suggests many health issues may be related to an imbalance between the types of fat in our body. Eating too much saturated fat (found in meats, dairy and palm and coconut oils) increases inflammation. Too much omega-6 fat (found in vegetable oils such as corn, safflower and sunflower) does too. Reducing saturated fat and omega-6 fats, while increasing omega-3s, is a prescription for better “fat balance,” less inflammation and quite likely… better health.

NOTE: Many people are not fish fans. Fish oil supplements can be an alternative.
There are many varieties of fish oil supplements. When choosing a supplement:

• Look for the USP (United State Pharmacopeia) seal. It’s a measure of quality assurance.
• Look at dosage (how many pills you need to take to get the amount of fish oil advertised on the bottle).
• Find the EPA and DHA content. Brands vary. The more EPA and DHA, the better the product, but often the price is higher.