Omega-3 fatty acids, a specific type of polyunsaturated fat are found in seafood. Especially fatty fish like salmon, herring, bluefin tuna and albacore tuna menu.
One study in 45,000 adults used the amounts of omega-3 fatty acids in blood and fat tissue to estimate the amounts of omega-3s in the diet. It found that a high omega-3 intake was associated with a 10% lower risk of heart disease.สมัคร UFABET
Not all studies have found the same benefits, and some people have concerns about eating fish because it can be a source of mercury. Which is toxic if consumed in large enough amounts.
The US Food and Drug Administration and Environmental Protection Agency have stated. That two to three servings of fish weekly is the safe upper limit, though this depends on the type of fish.
They recommend against regularly eating fish with the highest levels of mercury. Including large fish such as king mackerel, marlin, swordfish and bigeye tuna.
Albacore and yellowfin tuna have smaller amounts of mercury and are considered safe to eat up to once weekly. While salmon, trout and white fish are safe to eat 2–3 times a week.
Summary
Olive oil, canola oil and seed oils are useful for cooking and are sources of heart-healthy monounsaturated and polyunsaturated fats. Tree nuts and fish are also sources of healthy polyunsaturated fats, including omega-3s.