18 Foods Packed With Omega-3s Your Heart Will Thank You For

Your heart works tirelessly every day, and what you eat can either help or hurt it. Omega-3 fatty acids are like superhero nutrients that fight inflammation and keep your ticker in top shape.

Adding these powerful foods to your meals isn’t just good for your heart—they can also boost your brain health and even improve your mood!

1. Fatty Fish Like Salmon

Swimming to the top of our omega-3 list is salmon, the undisputed champion of heart-healthy foods. Just one 3-ounce serving delivers a whopping 1,800 mg of omega-3s! The beautiful pink flesh gets its color from astaxanthin, an antioxidant that works alongside omega-3s.

Wild-caught varieties typically contain more nutrients than farm-raised options, though both are excellent choices for your weekly menu.

2. Flaxseeds

Tiny but mighty, flaxseeds pack a serious omega-3 punch in their diminutive shells. These little powerhouses contain alpha-linolenic acid (ALA), a plant-based omega-3 that your body partially converts to heart-protective forms.

Ground flaxseeds offer better nutrient absorption than whole ones. Sprinkle them on oatmeal, blend into smoothies, or use as an egg substitute in baking. Their nutty flavor complements many dishes without overwhelming them.

3. Walnuts

Cracking open a walnut reveals a brain-shaped nugget that’s fittingly brilliant for your gray matter and heart alike. These crunchy treats contain more ALA than any other nut – about 2.5 grams per ounce! Munching on a handful of walnuts daily can lower bad cholesterol levels.

Their satisfying texture makes them perfect for salads, baked goods, or straight from the shell. Plus, they’re portable, making them an ideal omega-3 snack for busy days.

4. Chia Seeds

Ch-ch-ch-chia! These trendy little seeds aren’t just for growing quirky pets – they’re omega-3 superstars! When soaked, they develop a gel-like coating that helps you feel full longer.

A mere tablespoon provides nearly 5 grams of total fat, with about 2.5 grams being ALA omega-3s. Their mild flavor makes them incredibly versatile.

Stir them into yogurt, sprinkle on salads, or make a delicious chia pudding for a heart-healthy treat that satisfies sweet cravings.

5. Mackerel

Mackerel might not get the same spotlight as salmon, but this underrated fish deserves a standing ovation for its omega-3 content. With its rich, distinctive flavor, it’s the unsung hero of the seafood counter. A 3-ounce serving delivers around 2,200 mg of omega-3s – more than salmon!

Fresh mackerel grills beautifully, while canned varieties offer convenience. The stronger taste pairs wonderfully with bold ingredients like garlic and lemon, making it perfect for adventurous eaters.

6. Oysters

Slurp your way to heart health with these briny delicacies from the sea! Oysters aren’t just romantic dinner fare – they’re packed with omega-3s, zinc, and vitamin B12. Six medium oysters provide about 550 mg of omega-3s along with a day’s worth of zinc.

This mineral combo supports both heart and immune health. Whether enjoyed raw with a squeeze of lemon or cooked in a stew, these shellfish deliver nutrition that’s anything but ordinary.

7. Hemp Seeds

Don’t worry – hemp seeds won’t make you high, but they will elevate your heart health! These nutty little seeds contain the perfect 3:1 ratio of omega-6 to omega-3 fatty acids. Three tablespoons provide about 3 grams of omega-3s along with complete protein.

Unlike many plant sources, hemp seeds contain all nine essential amino acids your body needs. Sprinkle them on avocado toast, stir into overnight oats, or blend into homemade energy bars for a nutritional boost.

8. Sardines

Tiny fish, enormous benefits! Sardines might come in small packages, but they deliver big-time nutrition. These little swimmers are one of the few foods naturally high in vitamin D, along with their impressive omega-3 content. Canned sardines with bones provide calcium, too – talk about multitasking!

Enjoy them on crackers, tossed with pasta, or mashed into a spread with lemon and herbs. Their convenience and affordability make them a practical way to boost your omega-3 intake without breaking the bank.

9. Seaweed and Algae

Ocean vegetables aren’t just for sushi! Seaweed varieties like nori, kelp, and spirulina contain EPA and DHA – the same omega-3s found in fish. This makes them particularly valuable for vegetarians and vegans.

These sea plants absorb nutrients directly from the ocean water, concentrating minerals like iodine alongside omega-3s. Crumble nori sheets over soups, add spirulina to smoothies, or enjoy seaweed salad as a side dish.

Their unique umami flavor adds depth to many dishes while supporting your cardiovascular system.

10. Grass-Fed Beef

Moo-ve over, conventional beef! Grass-fed varieties contain up to five times more omega-3s than their grain-fed counterparts. When cattle munch on their natural diet of grasses, their meat develops a healthier fat profile.

This beef also provides conjugated linoleic acid (CLA), which may have additional heart benefits. Look for deep red color and yellow-tinged fat – signs of grass feeding.

Use it in leaner cuts and smaller portions to maximize health benefits while satisfying carnivorous cravings.

11. Soybeans and Tofu

Bean there, done that? Not with these protein-packed powerhouses! Soybeans stand out from other legumes by offering significant ALA omega-3s alongside complete protein. Half a cup of cooked soybeans provides about 0.5 grams of ALA.

Tofu, made from soybean milk, retains many of these benefits in a versatile form. From stir-fries to smoothies, these plant champions can be transformed into countless dishes while supporting your heart with every bite.

12. Enriched Eggs

Not all eggs are created equal! Omega-3 enriched eggs come from hens fed a special diet including flaxseeds, algae, or fish oil. This clever approach boosts the egg’s omega-3 content significantly.

A standard enriched egg contains about 225 mg of omega-3s compared to just 25 mg in conventional eggs. The sunny yolks deliver most of these beneficial fats.

Scramble them for breakfast, hard-boil for snacks, or incorporate them into baking for heart-healthy alternatives to regular eggs.

13. Navy Beans

Ahoy there, heart health! Navy beans may not wear sailor uniforms, but they certainly earn their stripes in the omega-3 department. These small white beans contain modest amounts of ALA alongside impressive fiber content.

A cup of cooked navy beans provides about 0.2 grams of ALA and 19 grams of fiber. This dynamic duo helps lower cholesterol and regulate blood sugar.

Simmer them in soups, mash for dips, or toss in salads for a heart-healthy protein boost that keeps you feeling full for hours.

14. Brussels Sprouts

These mini cabbages might have a controversial reputation, but their health benefits are undisputed! Brussels sprouts contain ALA omega-3s alongside an impressive array of cancer-fighting compounds. A cup of cooked sprouts provides about 0.27 grams of ALA plus loads of vitamin K and C.

Roasting brings out their natural sweetness and reduces the sulfur compounds responsible for their strong smell. Toss with balsamic glaze or maple syrup to convert even the most dedicated sprout skeptics.

15. Kidney Beans

These kidney-shaped superstars aren’t just good for chili – they’re also surprising sources of plant-based omega-3s! Their deep red color hints at powerful antioxidants working alongside beneficial fats. A cup of cooked kidney beans provides about 0.1 grams of ALA plus 15 grams of fiber.

The combination supports heart health from multiple angles. Add them to tacos, mash for veggie burgers, or toss into pasta for a Mediterranean-inspired dish that’s as delicious as it is nutritious.

16. Canola Oil

Canola oil might seem ordinary, but it’s actually an omega-3 heavyweight champion among kitchen staples. With a mild flavor, it lets other ingredients shine while delivering nutrition behind the scenes.

Just one tablespoon provides 1.3 grams of ALA – more than many other foods on this list! Its high smoke point makes it versatile for everything from sautéing to baking.

Choose cold-pressed or expeller-pressed varieties for maximum nutritional benefit and minimal processing.

17. Mangoes

Tropical surprise! While most fruits contain minimal fats, mangoes break the mold with small but meaningful amounts of ALA omega-3s. Their vibrant color signals powerful antioxidants working alongside these beneficial fats.

One mango provides about 0.1 grams of ALA plus fiber and over 20 different vitamins and minerals. Their natural sweetness satisfies dessert cravings in a heart-healthy package.

Slice fresh for snacking, blend into smoothies, or dice into salsas for a burst of flavor that supports cardiovascular health.

18. Anchovies

These small silvery fish might be best known as controversial pizza toppings, but their omega-3 content deserves the spotlight. Just a 2-ounce serving packs over 1,200 mg of combined EPA and DHA.

Anchovies’ intense flavor means a little goes a long way. Use them to add depth to pasta sauces, salad dressings, or traditional Caesar salad.

They practically dissolve when cooked, imparting rich umami flavor while their tiny bones provide calcium – a bonus for bone and heart health!