“Omega-3 fatty acids serve as essential starting material for making molecules that regulate inflammation at the cellular level,” says Ann Skulas-Ray, PhD, an assistant professor of nutritional sciences at the University of Arizona in Tucson. “People simply cannot make these molecules if they have inadequate omega-3 fatty acids in the body.” These anti-inflammatory benefits also explain why omega-3s can help keep your heart healthy, particularly if you have a high risk of heart disease, according to the American Heart Association AHA) . Fish are famously rich in omega-3 acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can help reduce triglycerides, or fats in the bloodstream, says Dr. Skulas-Ray. Nuts and seeds are rich in alpha-linoleic acid (ALA), which has been shown to reduce LDL (“bad”) cholesterol. Most Americans only get small amounts of EPA and DHA in their diet, according to the National Institutes of Health (NIH). Recommendations for intake vary, but the AHA recommends eating two servings of fish per week, while the World Health Organization recommends most adults get 250 milligrams (mg) of EPA and DHA combined each day. The Institute of Medicine reports that the adequate intake of ALA is 1.6 grams (g) per day for men and 1.1 g per day for women. Wondering how to hit the omega-3 intake targets? Pick up a few of these foods the next time you’re at the store.
Cooked Herring
EPA per filet of Atlantic herring: 1,300 mgDHA per filet of Atlantic herring: 1,580 mgEPA per filet of Pacific herring: 1,788 mgDHA per filet of Pacific herring: 1,272 mg
Fish is often the most efficient food for increasing your omega-3 intake. “I like to cook my fish skin side down on the stove top at medium heat, flip, and give a few minutes on the other side to finish,” says Skulas-Ray.
Cooked Black Cod
EPA per filet: 1,309 mgDHA per filet: 1,389 mg
When cooking fish, you can’t fail with lemon and garlic as seasonings. Skulas-Ray makes a simple condiment of mayonnaise mixed with lemon zest and thinned with lemon juice.
Smoked Sockeye Salmon
EPA per filet: 977 mgDHA per filet: 1,642 mg
Smoked salmon is a convenient option to keep in the fridge, and it works for breakfast, lunch and dinner. Try topping your avocado toast with smoked salmon.
Flaxseeds
ALA per tablespoon: 2,350 mg
“Flaxseed and its oil can be incorporated into smoothies and salads,” says Skulas-Ray. Flaxseed oil (7,258 mg of ALA per tbsp) should not be exposed to high temperatures, however, because it has a low smoke point (that is, it breaks down at lower heat than other oils).
Canola Oil
ALA per tablespoon: 1,279 mg
This oil’s high concentration of monounsaturated fatty acids — also helpful! — make it more shelf-stable than flaxseed oil, says Skulas-Ray. Cook your favorite dishes with this oil instead of butter. (Bonus: Canola oil also has a higher smoke point than flaxseed, so you can use it in stir-fry and baked goods.)
Walnuts
ALA per ounce: 759 mg
Walnuts are a great heart-healthy snack on their own, but you can also chop them up and use them as a meat substitute in foods like tacos. In a study published in May 2019 the Journal of the American Heart Association, Skulas-Ray and her colleagues found that people at risk for heart disease benefitted from replacing saturated fats in their diet with walnuts or plant oils.
