Keep Your Heart Healthy: 20 Foods Rich In Omega-3s To Eat Regularly
Keep That Ticker Going For a Long Time
As much as we want to take care of our bodies and eat a healthy diet, it’s hard to know where to start. Don’t worry—we’re here to help! A cornerstone of healthy eating is omega-3s, an essential fatty acid everyone needs to support heart health and reduce the risk of dangerous conditions like diabetes, arthritis, and inflammation. Let’s explore a couple options to consider.
1. Mackerel
You can’t really top mackerel for omega-3s. A simple 100g serving provides nearly five grams of omega 3s, which is more than enough to help kickstart a heart-smart diet. Pan-fry this delicious fatty fish or oven-bake it with vegetables for an easy, healthy meal!
2. Salmon
We all love a good salmon steak, but now’s the time to indulge more often because this popular fish is packed with omega-3s. A 100g serving has just over two grams of omega 3s, making it a perfect choice for more vitamins and nutrients. From a honey garlic glaze to herb and lemon butter sauces, this little guy makes a great base for tasty dishes too.
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3. Walnuts
Did you know that only one ounce of walnuts contains about three grams of omega-3s? It’s true! In addition to their healthy fats, they’re also a terrific source of nutrients, vitamins, and fiber—all of which help with weight management and heart health. Don’t be afraid to work these into your diet.
4. Oysters
Oysters aren’t for everyone, but if you’ve ever been curious, now’s the time to indulge. Packed with zinc and B-1 vitamins, oysters also provide 391 mg of omega 3s per 100g serving. With a splash of fresh lemon juice or a few drops of hot sauce, you can slurp away without issue.
5. Chia Seeds
Are you looking for a good source of protein and omega-3s? Look no further than chia seeds, the little ingredient that could! A standard serving contains about five grams of omega-3s per ounce. Stir them into oatmeal or try chia pudding for a tasty, nutritious meal.
6. Sardines
If oysters ruffle some feathers, sardines shake the whole bird—as a well-known polarizing food, it’s hard to get people excited about this pungent fish. But you might want to reconsider! With nearly one gram of omega-3s per 100g serving, it’s a heart-smart option that’s easily pan-fried or added atop rice bowls.
7. Flaxseed
Given that a tablespoon of flaxseed oil contains roughly seven grams of omega-3s, it’s easy to see why it’s such a popular supplement. Even on their own, flaxseed contains enough fiber and protein to make it a healthy addition to any meal plans. Try it in smoothies, protein balls, or pudding!
8. Edamame
Edamame keeps your heart healthy and your belly full. About half a cup contains 0.28 grams of omega-3s—while that sounds low compared to other items on this list, they’re still an amazing source of protein for plant-based diets. A pinch of salt or a dash of garlic takes these roasted beans to new heights!
9. Anchovies
We may glare at the person who puts anchovies on pizza, but you might want to thank them next time! This fatty fish provides about two grams of omega-3s per 100g serving. You can stick them in salads, add them to pasta, or oven-bake them with a delicious herb crust.
10. Tuna
Who doesn’t love a good spoonful of tuna? Far less offensive than its pungent cousins, tuna is just as rich in omega-3s—but is also a great source of vitamin D, protein, and nutrients. It has about a gram of omega-3s per 100g serving, which doesn’t make it the highest contributor on this list but is still a terrific add-on for salads and sandwiches.
11. Herring
Here’s a fatty fish that has more bang for its buck! A 100g serving of herring comes with nearly two grams of omega-3s. Feel free to add it to your pasta, oven-bake with veggies, or sauté in a pinch of butter for a few heart-smart options.
12. Seaweed
Who could’ve guessed that seaweed was a good source of omega-3s? Though it doesn’t have as much as other finds in the ocean, algal oil contains anywhere from 100-300 mg of omega-3s. Even as a dried snack this simple food packs a seriously healthy punch.
13. Shrimp
Alright. We’ve covered smelly fish. We’ve covered polarizing fish. Now it’s time to celebrate the tasty peacekeeper packed with protein and potassium—and a good dose of omega-3s! At about 300mg per 100g serving, this little guy doesn’t offer as much as other fatty fish, but it’s still a low-calorie option you can toss in garlic or add to pasta.
14. Spinach
There’s a reason spinach is a superfood! This leafy green is chock full of vitamins, minerals, and antioxidants that not only promote heart health but eye health too. A single cup contains about 40mg of omega-3s as well, making this popular salad base a good vegetarian choice.
15. Cod Liver Oil
While cod liver oil is more a supplement than a food, we’d be remiss if we didn’t mention it. Packed with over two grams of omega-3s per tablespoon, many people consider this option a healthy addition to their diet.
16. Kidney Beans
It only takes half a cup of kidney beans to score at least 100mg of omega-3s! To make them even better, they’re also a terrific source of iron, protein, and fiber. You can easily reap their benefits by adding them to a mouthwatering curry or pairing them with simple white rice.
17. Eggs
Eggs are well-known for a lot of things: protein, vitamins, minerals, and being a strong proponent of heart health. It’s time to officially add omega-3s to the list because one egg contains at least 30mg. Go ahead—make those omelets or sink your teeth into a tasty sandwich!
18. Brussels Sprouts
Brussels sprouts may not have the most omega-3s but that doesn’t mean you should rule them out. In just a half cup you’ll score about 40mg of omega-3s, making this an awesome plant-based option. To top it off, it’s also a low-calorie option filled with fiber and vitamins.
Sebastian Coman Photography on Unsplash
19. Canola Oil
Interested in a heart-smart cooking oil packed with omega-3s? It’s canola oil to the rescue—a plant-based option low in saturated fat with approximately nine grams of omega-3s per 100g. You won’t have to go far for easy recipes either because canola is found in everything from baked goods to roasted foods.
Veganbaking.net from USA on Wikimedia
20. Rainbow Trout
Feast your eyes on rainbow trout, the high-quality protein with 600mg of omega-3s per 100g serving. It’s low in calories, low in sodium, and is also a good source of B12 vitamins. As if that wasn’t good enough, it’s also an easy meal to whip up at home; a little lemon juice and asparagus on the side make this a heart-smart meal you won’t forget!
