To prevent heart attack and other heart problems such as high cholesterol and atherosclerosis, you should increase your consumption of foods rich in omega 3, such as saltwater fish, oil and flaxseed, chestnuts and nuts.
Omega 3 is a good fat that acts in the body as an antioxidant and anti-inflammatory, having the benefit of decreasing bad cholesterol, increasing good cholesterol, improving blood circulation and the functioning of the nervous system, being important for memory.
Foods rich in omega 3
Foods rich in omega 3 are mainly saltwater fish such as sardines, salmon and tuna, seeds such as flaxseed, sesame and chia, eggs and oil fruits such as chestnuts, walnuts and almonds.
In addition, it can also be found in products fortified with this nutrient, such as milk, eggs and margarine. See the amount of omega 3 in foods.
Omega 3 rich menu
To have a diet rich in omega 3, fish should be consumed 2 to 3 times a week and include in the menu a food rich in this nutrient per day.
Here is an example of a 3-day diet rich in this nutrient:
| Day 1 | Day 2 | Day 3 | |
| Breakfast |
1 glass of milk with unsweetened coffee 1 wholemeal bread with cheese and sesame 1 orange |
1 yogurt with 1 teaspoon of flaxseed 3 toast with curd 1/2 mashed avocado |
1 cup of milk with 30 g of whole grains and 1/2 tablespoon of wheat bran 1 banana |
| Morning snack | 1 pear + 3 cream crackers | Cabbage Juice with Lemon | 1 tangerine + 1 handful of nuts |
| Lunch or Dinner |
1 grilled salmon fillet 2 boiled potatoes lettuce, tomato and cucumber salad 1 sleeve |
Tuna pasta with tomato sauce Broccoli, chickpea and red onion salad 5 strawberries |
2 Roasted sardines 4 tablespoons of rice 1 bean scoop Cabbage A Mineira 2 slices of pineapple |
| Afternoon snack | 1 bowl of oatmeal with 2 nuts | 1 glass of banana smoothie + 2 tablespoons of oats |
1 yogurt 1 bread with cheese |
| Supper | 1 handful of whole grains | 2 tablespoons of dried fruit | 3 whole cookies |
On days when the main dish is based on meat or chicken, the preparation should be made using canola oil or add 1 teaspoon of flax oil in the ready crying.
Watch the following video and check out the benefits of omega 3:
