5 ways to get omega-3s

There are plenty of foods that offer heart-healthly omega-3s besides the classic go-to, salmon. Here, five foods to add to your diet to reap the benefits.


“These little fish pack a big, nutritious punch,” says Amari Thomsen, RD, founder of Eat Chic Chicago. Along with bone-strengthening vitamin D and energy-revving iron, these fatty fish are a plentiful source of omega-3s. You can also try mackerel or herring.

Camelina Oil

Made from a mild-tasting wildflower, the nutritious oil features a type of omega-3 called alpha-linoleic acid. Recent research has found that eating one ounce per day can help lower LDL cholesterol better than fish. With a higher smoke point than olive oil, camelina is perfect for sautéing, says study author Ursula Schwab, Ph.D., group leader of nutrition therapy for the University of Eastern Finland’s Institute of Public Health and Clinical Nutrition.


The popular condiment can add some extra omega-3s to your sandwich. Try this diy recipe made with three simple ingredients: mayo, Sriracha, and lime.


These nuts are a great snack since they contain both omega-3s and a good amount of protein. They also make an ideal addition to your diet if you’re experiencing post-workout joint pain. Try them as a topping for plain Greek yogurt with a drizzle of honey.

Chia Seeds

Not only does this superfood offer omega-3s, but it's also high in fiber and protein. Sprinkle the seeds on oatmeal and yogurt; add them to smoothies, or use in baking.They help create a thick, hearty texture, notes Denver-based recipe developer Julia Heffelfinger.