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Heart-Healthy Omega-3s

Posted on February 28, 2025May 17, 2025 by Ann

Essential to heart health is omega-3 fatty acids. These healthy fats support cardiovascular function, reduce inflammation, and promote overall well-being. The American Heart Association (AHA) recommends regular consumption of omega-3s to help lower the risk of heart disease and maintain a healthy heart.

What Are Heart-Healthy Omega-3 Fatty Acids?

Heart-Healthy omega-3s are essential fats, meaning our bodies can’t produce them—we must get them through food or supplements. They play a crucial role in brain function, reducing inflammation, and keeping the heart strong.

There are three main types of omega-3s:

  • EPA (Eicosapentaenoic  Acid): Found in fatty fish, EPA helps reduce inflammation and supports heart health.
  • DHA (Docosahexaenoic Acid): Also found in fatty fish, DHA is vital for brain function, vision, and heart health.
  • ALA (Alpha-Linolenic Acid): A plant-based omega-3 found in flaxseeds, walnuts, and chia seeds. The body can convert ALA into EPA and DHA, but not very efficiently.

Heart Health Benefits of Omega-3s

Regular omega-3 consumption can significantly improve heart health. Here’s how:

  • Reduces Heart Disease Risk: Omega-3s help lower triglycerides, improve circulation, and reduce inflammation, lowering the risk of heart attacks and strokes.
  • Lowers Blood Pressure: Studies show omega-3s can help reduce blood pressure in people with hypertension.
  • Improves Cholesterol Levels: They increase HDL (“good”) cholesterol while lowering LDL (“bad”) cholesterol and triglycerides, promoting healthier arteries.
  • Supports Brain Health: DHA is essential for cognitive function and may help reduce the risk of memory loss and Alzheimer’s disease.
  • Fights Inflammation: Chronic inflammation contributes to heart disease, diabetes, and arthritis. Omega-3s help keep inflammation under control.

How Much Omega-3 Do You Need?

The American Heart Association recommends at least two servings of fatty fish per week, which provides around 500 mg of EPA and DHA daily. For those with heart disease or high triglycerides, a doctor may recommend 1,000 mg or more per day. Always check with your doctor to know how much you should consume. 

While plant-based ALA is beneficial, it’s best to focus on getting EPA and DHA from fish or supplements for maximum heart benefits.

How to Add More Omega-3s to Your Diet?

cooked fish and vegetablesEat More Fatty Fish

Fatty fish is the best source of heart-healthy EPA and DHA. Try:

  • Salmon & Trout: Grill, bake, or pan-sear for a simple, nutritious meal.
  • Sardines: Toss into salads or eat on whole-grain crackers.
  • Mackerel: Use in sandwiches, salads, or enjoy as a snack.

bowl of walnutsIncorporate Heart-Healthy Omega-3-Rich Nuts and Seeds

For plant-based omega-3s, add these to your meals:

  • Flaxseeds: Sprinkle ground flax on yogurt, oatmeal, or smoothies.
  • Chia Seeds: Mix into oatmeal, smoothies, or baked goods.
  • Walnuts: Snack on them or toss them into salads and cereals.

omega 3sConsider Omega-3 Supplements

If eating enough fish is difficult, supplements can help. Talk to your doctor before starting any:

  • Fish Oil: A concentrated source of EPA and DHA. Look for high-quality, purified brands.
  • Algae Oil: A plant-based alternative, rich in DHA and ideal for vegetarians and vegans.

dairy aisle in a grocery storeLook for Fortified Foods

Some products are enriched with omega-3s, including:

  • Omega-3-fortified eggs
  • Certain brands of yogurt and milk
  • Some plant-based dairy alternatives

Incorporating omega-3s into your diet is one of the easiest ways to support heart health. Whether through fatty fish, nuts, seeds, or supplements, these essential fats help reduce inflammation, improve cholesterol, and lower the risk of heart disease.

Small changes add up—start adding more omega-3s to your meals today for a healthier heart.  Always check with your doctor before making major dietary changes.

To read more about heart-healthy foods check out this post:

 Heart-Healthy Foods to Include in Your Diet

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Hi! My name is Ann, and welcome to The Working Dragon. I'm here to share my experience of open heart surgery (CABG surgery), tips, and helpful resources. So whether you just had heart surgery, you're in recovery, maintaining, or you're a caregiver, I'm happy you're here! Let's take a journey together on a path of heart-healthy living.

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