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Why Omega-3 Is an Essential Part of a Healthy Diet

These fatty acids are brain and heart healthy -- and easy to add to your diet. Try our Tuna Pocket Sandwich!

Omega-3s and Inflammation

The anti-inflammatory effects of omega-3s -- one of the reasons they're so heart healthy -- may also ease other inflammatory conditions, such as rheumatoid arthritis (RA). But more research is needed, Deckelbaum says. Some small studies show that omega-3 fats relieve the joint pain and morning stiffness that accompany RA.

Omega-3s play a variety of roles in the body, but they are best known for supporting heart and brain health.

Healthy Recipe

Apple Walnut Tuna Pita Pocket

Makes 4 servings


2 6-oz cans solid, low-sodium, white albacore tuna in water, drained

1 tsp red wine vinegar

1 tsp fresh lemon juice

¼ cup finely chopped celery

¼ cup chopped walnuts

1 medium Granny Smith apple, unpeeled, finely chopped

¼ cup light mayonnaise

1 tbsp finely chopped red onion

2 5-inch whole-wheat pitas, cut in half

8 lettuce leaves

1 thinly sliced cucumber, unpeeled


1. In a medium-size bowl, break up tuna using a fork.

2. Drizzle vinegar and lemon juice evenly over tuna.

3. Add celery, walnuts, apple, onion, and mayo. Mix to combine.

4. Line each pita half with two lettuce leaves, add cucumber slices, and fill with ¼ of the tuna salad.

5. Serve and enjoy.


Source: Kathleen Zelman, MPH, RD/LD


Per serving: 274 calories, 24 g protein, 18 g carbohydrate, 12 g fat (2 g saturated fat), 41 mg cholesterol, 3 g fiber, 6 g sugar, 227 mg sodium. Calories from fat: 50%.

Reviewed on October 05, 2010

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