Learning how to incorporate more good fats in your diet might begin with flax seed or oil.

Omega-3 fatty acid is one of the best sources of fatty acids that you can have. Unfortunately, most people don’t even get half of the good fats that they need each day. Omega-3 fatty acids are quite beneficial to the body. They decrease inflammation, promote pliability in the vessels of the body and protect the body against heart disease.

While there are foods that contain omega-3 fatty acids, some also contain omega-6 fatty acids, which are not so health friendly. Actually the ratio of omega-6 to omega-3 fatty acids is best when it is 1:1. Most of us get way more of the former than the latter.

One way to help increase your omega-3 stores is to add flax to your diet. Flax is also known as linseed. It is an annual plant that has beautiful blue flowers. The fruit of the plant contains the flax seeds.

The seeds can be used as they are, ground or in their oil form. There are two kinds of flax seeds: yellow and brown. The brown ones contain higher amounts of omega-3 fatty acids.

Flax seeds and flax oil (also known as linseed oil) have a variety of benefits. They have high fiber content. Just two tablespoons can alleviate constipation. They help to regulate bowel movements.

Flax seed also has ALA (alpha-linoleic acid), one type of omega-3 fatty acid. This can be converted to EPA (eicosapentaenoic acid) in the presence of the enzyme delta-6-desaturase. The EPA form is most beneficial to the body.

Because of the high fiber content, flax seed is beneficial to the body in other ways. It helps reduce cholesterol. Just three tablespoons of flax seed a day can make an enormous difference.

How to Incorporate Flax

Now that we know what flax can do for you, it is time to find out how to get it into your food. It is really very simple and here’s how.

* Use ground flax seeds – These can be sprinkled on plain yogurt or over your hot cereal in the morning. Go easy at first until you get used to the taste. Ground flax seeds can be mixed with water or juice to drink a portion of your daily fiber instead of a fiber pill or fiber powder.

* Enhance your recipes – Ground flax seed can be added to muffin mixes, pancake mixes, dips and salads. Using too much can encourage constipation. Try a little at a time until your body gets used to it.

* Try cereal – You can buy flax seed cereal if you want another way to have your omega-3s. Eat a bowl a day to increase your heart health.

Increase your heart health, lower your cholesterol and increase your healthy fat intake with flax. It is a beneficial and versatile food.