Foods High in Omega 3
Omega 3 SourcesDid you know that according to a 2001 Harvard study, that people whose diets had the right ratio (3:1) of omega-3 to omega-6 fatty acids had less macular degeneration than those whose diets were out of balance?What this means for you is that we get much more omega-6 fatty acids in our diet and very little omega-3 fatty acids. Yet omega-3 provides critical protection to our retinas. So, how do I get this right ratio in my macular degeneration diet? It is very important to include oily, cold water fish in your macular degeneration diet to get more omega-3s. Other omega 3 sources include nuts, oils and seeds. This polyunsaturated fat helps to reduce inflammation. Dr. Michael Samuel, a macular degeneration specialist, writes in his book, Macular Degeneration: A Complete Guide for Patients and Their Families "Here's what you'll learn to do in this chapter to reduce your risk of AMD or slow the progression of dry AMD: Eat an anti-inflammatory diet. You'll do this by eating more "good" fats and fewer "bad" fats and by eating foods low on the glycemic index." 
Foods to Avoid are:√ Cookies √ Cakes √ Margarine √ French fries √ Potato chips √ Flax seed oil (great as a salad dressing mixed with your favorite vinegar) 
√ Flax Seeds√ Walnuts √ Navy Beans √ Kidney Beans √ Soy Beans √ Tofu √ Winter Squash √ Scallops, baked/broiled √ Extra Virgin Olive Oil - do not cook with it √ Halibut, baked/broiled √ Shrimp, steamed, boiled √ Tuna √ Salmon, baked/broiled √ Dark Green Leafy Vegetables - spinach, collard greens, kale
Omega 3 EPA DHAEicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in:Salmon Mackerel Albacore Tuna Atlantic herring Swordfish Sardines Lake trout Alpha-linolenic AcidAlpha-linolenic Acid is a plant based source of omega 3. It is found in:Flaxseed oil (do not cook with this oil, heat turns it into a pro-inflammatory fat) Soybeans and soybean oil Walnuts Brazil nuts Soy nuts Olive oil Hemp seeds Pumpkin seeds Go from Foods High in Omega 3 to Macular Degeneration Diet
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