Want more essential omega-3 fats but worried about levels of contaminants in fish, the richest source of the heart-healthy nutrient? A plan omega-3, called alphalinolenic acid(ALA), was just as potent as the fish type in two recent studies. In a 23 person Pennsylvania State University study, eating the most ALA rich foods slashed early measures of atherosclerosis by 75%, the highest ALA intake cut rish of sudden cardiac death almost in half in a 16 year Harvard study of 77, 000 women. Try to get a total of 7 g of ALA each week.

Food sources ALA
Flaxseed oil, 1 Tbsp 6.6 g
Ground flaxseed, 2 Tbsp 3.2 g
Canola oil, 1 Tbsp 1.6 g
Walnut oil, 1 Tbsp 1.4 g
Soybean, cooked, 1 cup 1.1 g
Soybean oil, 1 Tbsp 1.0 g
Walnuts, 2 Tbsp 1.0 g
Firm tofu, 1/2 cup 0.7 g

based on Prevention mag.