Kate Cornell was diagnosed with type 2 diabetes in June of 2005. Since then, she has controlled diabetes through dietary changes, exercise, and, more recently, metformin. She shares her experiences and lessons learned here and on her blog, kates-sweet-success.blogspot.com, which was named as one of the top diabetes blogs for 2015 by Healthline.com.

Diabetes brings with it many serious complications, but you have options to combat these issues. One way to avoid cholesterol issues, high blood pressure, heart disease, colon cancer, and cognitive decline is to increase your consumption of omega-3 fatty acids.

You can increase the amount of omega 3s in your diet by consuming certain fish on a regular basis or by taking a supplement. But there are so many fish oil capsules on the market, it can be confusing to figure out which one to take. This article does a good job of explaining what fish oil is, how it helps, and how we can add it to our diet.

It’s important to pay attention to what’s in the fish oil capsule you take. For instance, it’s not so important how many milligrams of fish oil you’re taking, but how much of EPA and DHA is in each capsule; these are the beneficial omega 3s we should be increasing in our diet.

Here are the American Heart Association’s recommendations:

  • Healthy adults with no history of heart disease: eat fish at least two times per week. Good sources of omega 3s are “wild salmon, halibut, mackerel, lake trout, herring, sardines, fresh tuna, anchovies, bluefish, and sturgeon.”

  • Adults with heart disease: an omega-3 fatty acid supplement (as fish oil), one gram daily of EPA and DHA combined.

  • Adults with high LDL cholesterol: two to four grams of EPA and DHA combined.

  • Adults with hypertension: three to four grams of EPA and DHA combined.

As always, consult your physician before beginning any new supplement.