Dash Diet Omega 3 Facts

Dash Diet Omega 3 Facts

Here is the Dash Diet Omega 3 facts about which are the best foods to get your daily dose of Omega 3 into your daily diet. There is a lot of food fraud on labels these days, so after some investigation here are some of the foods that you can find a good amount of Omega 3 fatty acids.

Omega-3s are one of the “good” types of fat as they are good for your brain, heart, joints, they also curb inflammation and lower triglycerides and slow down the plaque buildup inside the blood vessels. It’s important that you have a sufficient intake of about 500-1000mg of omega-3s each day to prevent dry skin, risk for cardiovascular disease, joint pain, and inflammation

Fatty fish like salmon, tuna, and sardines are omega-3 super foods that you should eat two to three times a week to get your Omega 3 nutrient fix.

2-3 sardines will give you your daily dose of Omega 3 mg and only 1500 mg of Salmon.

Fill your shopping basket up with leafy green vegetables like kale, edamame, broccoli, spinach, and brussels sprouts. These veggies are packed with omega-3s and easy to add into your diet.

Oils with Alpha-Linolenic Acid

Use oils that contain alpha-linolenic acid (ALA), a form of omega-3 fatty acids. The next time you’re cooking, find a way to add oils such as olive oil, canola oil, cod liver oil, flaxseed oil, mustard oil, soybean oil, and walnut oil into a recipe.

Grains and Nuts

Grains and nuts such as walnuts, flaxseed, oatmeal, and pumpkin seeds are also healthy and natural sources of omega-3s. To get your daily intake of the nutrient, eat seven dried walnuts and you’ll be covered.

Fortified foods have the added vitamins and nutrients to them, so in your daily diet here are some of the common items that do have products that are fortified and are well worth looking for in your grocery store.


Regular eggs have 22 mg per egg and the fortified eggs have 89 mg


Regular milk has little or no Omega 3 in them , but the fortified milk does have approximately 27mg in 1 cup.

Peanut Butter

Regular peanut butter has little or no signs of Omega 3 , but in fortified Peanut butter there is 41mg in 2 tablespoons.


Eat that little bit of salmon 3-4 times a week if you can, but if you don’t like the taste of fish, get your Omega 3 from your leafy green vegetable, make a green smoothie, it’s a great way of getting your daily intake of fruits and vegetables in one easy glass of goodness..

It is also available in a supplement form with your Fish Oils or in fortified foods, these are actually worth that little extra money,

Omega 3 Quiz

Which nut is a better sourer of Omega 3s?

  1. AlmondS
  2. Walnuts

Which oil is a good source of Omega 3s?

  1. Canola Oil
  2. Partially hydrogenated oil.
    Which is a better source of Omega 3s?1. Sunflower2. Flaxseeds

Which fruit contains Omega 3?

  1. Berries
  2. Mangoes

    Other than Salmon, which fish are good sources of Omega 3s?1.Flounder, lobster and shrimp.2.Albacore Tuna, sardines, lake trout and mackerel
    True or false, some eggs contain Omega 3s


          2. False



The Best Dash Diet Recipes

Here are some of the best Dash Diet recipes I have enjoyed over the years I have been on the Dash Diet. I don’t think of this as being a diet it really is a lifestyle choice that is easy to follow and the overall effect is a healthier you.

The DASH diet prevents us from eating bad foods and makes us realize with the importance of the relation between health and healthy eating.

Many of these foods are rich in fiber, calcium, protein and potassium, which have been shown to help fend off or lower high blood pressure.

The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts.

With a wide variety of easy-to-make DASH diet-friendly meals that will get rave reviews from friends and family every time!

The Best Dash Diet Recipes

Dash Diet Breakfast Recipes

Start your day the right way with some healthy Dash Diet breakfast recipes.

Dash Diet Blueberry Pancakes have four grains offer a wholesome twist on the classic blueberry pancake. Top with Blueberry Syrup or traditional maple syrup and butter.

Berry Muesli  is a healthy way to start your day, you can make it the night before and put it in the oven as soon as you wake up, its delicious.

Egg and Cheese Muffin is a protein filled meal to start your day, this will suppress your appetite for hours.

Dash Diet Breakfast Waffles are a great way to fill you up for the morning, made with chia seeds and healthy fats, this breakfast treat will keep you full and energized all morning.

Dash Diet Lunch Recipes

Mango and Avocado for lunch and let your family or loved ones enjoy this healthy and mouth-watering meal.

Chicken and Pineapple wrap, it is a tasty lunch for 4, chicken has zinc which helps maintain a healthy appetite. Chicken also contains calcium and phosphorous which is good for bone strength.

Spicy Stuffed Avocados- this is a very healthy lunch or even a snack that is full of flavorful ingredients.

Dash Diet Dinner Recipes

Shepherd’s Pie is a classic wintry dinner and it’s not easy finding a low sodium Shepherd’s Pie recipe, but this one has only 139 mg per serving, it has some creative ingredients.

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