Omega-3'S & Heart Health


By Adeeba Peerzade, BS, RDE

Omega-3 fatty acids are essential polyunsaturated fatty acids, which means they must be consumed through the diet because our body cannot make them on its own.


  • The American Heart Association (AHA) recommends eating 2 servings of fish (particularly fatty fish) per week.

  • A serving is 3 ounces cooked or about ¾ cup of flaked fish. Fatty fish like anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass, and cobia are high in omega-3 fatty acids. 

  • The AHA also recommends eating plant-derived omega-3 fatty acids such as tofu, soybeans, walnuts, avocados, flaxseeds, chia seeds, and green leafy vegetables


Research has shown that consumption of omega-3 fatty acids can reduce your risk of heart disease and stroke.

  • Decrease triglyceride levels

  •  Lower blood pressure 

  • Slightly reduce blood clotting

  •  Decrease your risk of heart failure

  •  Reduce irregular heartbeats omega 3-s

  •  Improve brain health and cognition; may prevent Alzheimer's disease. 

  • Improve eye health and fight inflammation


Incorporate these into your weekly meals for a simple way to boost heart health and increase omega 3-s in your diet! 

  • Chia seed pudding 

  • Salmon and avocado salad

  • Kale and white bean soup 

  • A handful of walnuts & dried fruit 

  • Tuna salad with low-fat mayo

  • Flaxseed granola parfait

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