How to make sure to get the (good) fats your body needs

omega 3

Many of us think that ‘fat’, is a dirty word. But, as healthcare professional Gerald Quigley explains, fat is an essential part of our diet, with many health benefits. He explains how to incorporate it into your lifestyle.

A recent study of Australians found that eight out of 10 have low levels of Omega 3s. This is worrying news, as Omega 3s are necessary for optimum health, including reducing risk of cardiovascular disease, inflammatory diseases, and mood disorders.

Omega 3 is an essential fat: our bodies can’t make this itself, so it’s only source is from the food we eat. An unsaturated fat, this is also known as a healthy fat, which has many health benefits, especially if you cut out saturated fats in your diet (found in processed foods, pastries and take away meals).

You can include healthy Omega 3 fats to your diet by eating:

  • Oily fish, such as salmon, mackerel, sardine, trout, snapper and tuna are ideal. Aim to eat 2–3 serves of fish (including oily fish) per week as part of a heart healthy diet.
  • The Australian Heart Foundation recommends that all Australians should aim for 1 gram of plant-sourced omega 3 each day. Add spinach, walnuts, hazelnuts, flaxseeds, olive oil to your daily eating plan.
  • Dairy products, such as cheese, and lean animal meat are also healthy additions to your overall Omega 3 intake.
  • Supplementing your diet through Krill Oil may be ideal for those who dislike fish, or are unable to achieve a balanced diet as suggested. Krill is a more easily absorbed form of Omega 3.

If you’re worried about your Omega 3 levels, then a simple, self-administered finger prick test can tell you your levels. Together with your healthcare practitioner, you can analyse the results and make the necessary lifestyle changes.

The Omega 3 index Test is available through selected practitioners and pharmacies. A full list of participants is available here.

For more information, visit

Always read the label. If symptoms persist, consult your healthcare practitioner. Supplementation should not replace a healthy diet and active lifestyle. Always consult your healthcare practitioner.

Tags: , , , ,
Alana Lowes
Previous Post Next Post

Leave a Reply