Q. I don't like to eat fish. Can I get the health benefits of fish oils from other foods?

A. Eating fish, especially fatty varieties such as salmon and sardines, is the most efficient way to boost levels of heart-healthy omega-3 fats. Even so, vegans and other nonfish eaters can get adequate amounts of omega-3 fats.

Omega-3 fats help prevent heart disease by reducing inflammation, decreasing the risk of blood clots, and lowering the amount of unhealthy fats in the blood. Omega-3 may also help ease symptoms of rheumatoid arthritis, depression and Crohn's disease.

The omega-3 family of fats includes alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are found in fish. EPA and DHA are the forms of omega-3 most easily used by the body.

Walnuts, ground flaxseed and canola oil are plant sources of omega-3 fats. They contain ALA, which must be converted to EPA and DHA in the body.

Our bodies are not very efficient at making this conversion. Only 5 percent to 10 percent of the ALA from plant foods can be converted to EPA and DHA. There is some evidence suggesting that even this small amount may be enough to meet the needs of most people. This is still being debated by scientists.

Regardless of how much ALA from plant foods can replace the EPA and DHA from fish, plant sources of omega-3s still have health benefits. For example, they help lower cholesterol in the blood.

You can also increase EPA and DHA by: