10 Foods That Are High in Omega-3 to Support Better Brain and Heart Health
Of course, seafood made the list, but there are other things to eat besides fish.
Medically reviewed by Kristen F. Gradney, M.H.A., R.D.N., L.D.N.
When it comes to healthy fats, good things come in threes. Omega-3’s! These polyunsaturated fatty acids, or PUFAs, are “good” fats, and as the name implies, there are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA, which are prevalent in fish and seafood, are the most bioactive forms of the fatty acid, meaning our bodies use them more efficiently, says Natalie Allen, M.Ed., RDN, LD, a registered dietitian and clinical associate professor at Missouri State University.
Omega-3’s have a ton of health benefits. They can regulate oxidative stress, triglyceride levels, blood pressure, and inflammation. EPA and DHA, in particular, have been found to have protective benefits for the heart and the brain. Omega-3’s may also have benefits for mental health.
“These fatty acids fight against age-related cognitive decline, help make important connections in our neural pathways in the brain and body, and support blood flow to the brain,” says Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
There is no official Recommended Daily Allowance (RDA) for omega-3, but the general recommendation is at least 250 to 500 milligrams of combined EPA and DHA per day for healthy adults. The recommendation for ALA per day is 1.6 grams for men and 1.1 grams per day for women.
Omega-3’s are essential fatty acids, meaning the body can’t produce them on its own, so we need to get them through food. That's where this list comes in: These are the foods highest in Omega-3 fatty acids.
If you don’t eat fish, an omega-3 supplement might be a good idea. (Check with your healthcare provider first to make sure it’s safe for you, and as with any supplement, mind the dosage.)
Mackerel
Three ounces of cooked mackerel contains 1,020 milligrams of EPA and DHA combined. It’s also a good source of vitamin D, vitamin B12 and protein.
Atlantic mackerel’s mercury content is lower than king or Spanish mackerel (and lower than lots of other fish, in general). Allen likes grilled mackerel with a squeeze of lemon and a garnish of fresh herbs or flaked over a warm grain salad with roasted veggies. Anderson-Haynes recommends trying mackerel rundown, a traditional Caribbean dish with herbs, spices, and veggies cooked in coconut milk.
Walnuts
Walnuts are another source of ALA, with about 2.57 grams per ounce.
Walnuts also have the most polyphenols of any nuts — plant chemical compounds that have antioxidant and anti-inflammatory properties to help protect cells from damage that can lead to cancer and other chronic diseases.
Walnuts are tasty as is and also make great ingredients in muffins, breads and other baked goods. But they can also serve as a plant-based meat substitute in Bolognese sauce, stews and tacos.
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Salmon
When we think of fatty fish, salmon often springs to mind first. Both wild-caught and farm-raised are good sources of protein and other vitamins, but there’s a difference in their omega-3 content, says Michelle Routhenstein, M.S., R.D., C.D.E.S., C.D.N., a preventive cardiology dietitian and heart health expert.
Three ounces of cooked Atlantic farm-raised tends to have more, with about 1,830 milligrams grams of EPA and DHA. Wild-caught has 1,570 milligrams of DHA and EPA. Salmon is endlessly versatile and can be eaten baked, grilled, or raw, like in sushi or poke bowls. You can also swap canned tuna for canned salmon now.
Soybeans
Soy is a plant-based protein powerhouse, whether you’re eating it as tofu, tempeh or even soymilk. But a ½ cup of cooked edamame, which are straight-up soybeans, has about 300 to 400 milligrams of ALA, too. Soybeans are also rich in folate, one of the B vitamins, which is particularly important in pregnancy to prevent certain birth defects.
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Chia seeds
Like soybeans, chia seeds are another plant-based complete protein, meaning they contain all nine essential amino acids the body can’t produce by itself. These nutritional powerhouses contain 4,900 milligrams of ALA per ounce, and are an excellent source of fiber, with nearly 10 grams per ounce.
Chia seeds bulk up when they come into contact with liquid, making them a great filler in veggie burgers or homemade jam or jelly, Anderson-Haynes says. Routhenstein likes making chia pudding for a healthy treat.
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Herring
Herring is a fish that might not be in your regular dinner rotation, but it’s packed to the gills with omega-3: about 2,300 milligrams of EPA and DHA combined per 3.5 ounces cooked. It’s also high in vitamin D and phosphorus, which are important for bone health.
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Oysters
The bivalves are known for their impressive zinc content. A single oyster contains more than 8 milligrams of the mineral, which is the RDA for women and just under the 11-milligram RDA for men. (And who eats just one?) They’re also a great way to get your omega-3’s, with 329 milligrams combined of EPA and DHA. If slurping them raw isn’t your thing, you can grill or bake them in the shell, add them to stuffing, or fry them for inside a po’boy.
Flaxseed
Flaxseed is one of the top sources of ALA, clocking in at about 2,350 milligrams per tablespoon of ground flaxseeds and a whopping 7,260 milligrams per tablespoon of flaxseed oil. A sprinkle of ground flaxseed adds a good bit of fiber (nearly 2 grams per tablespoon) and magnesium (27.4 milligrams), too — both of which are important for digestive and cardiovascular health. Ground flaxseed has a subtle nutty flavor. When mixed with a little water, it can be used as an egg replacement in baking. Add it to oatmeal, yogurt, smoothies, or homemade granola. Flaxseed oil can be used to make salad dressing.
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Sardines
These tinned fishies have gotten trendy over the past few years — and for good reason. They contain about 1,200 milligrams of DHA and EPA combined per 3 ounces. They’re also great sources of calcium (because, like anchovies, you eat the bones). One can (about 3.75 ounces) contains 351 milligrams. Sardines can be eaten straight out of the tin or as a toast topper. Routhenstein also uses them in a homemade puttanesca sauce.
Anchovies
Whether you love them or hate them, there are a lot of omega-3’s in these tiny fish: a combined 1,400 milligrams of DHA and EPA. They’re eaten whole, so you also get the calcium from the fish bones. They’re also good sources of selenium, which helps with thyroid function, and niacin, which is key for nervous system function. Sure, you can use them as pizza toppings, but they can also be mixed into a traditional Caesar dressing or chopped into salads, sauces and pastas.
Kristen F. Gradney, M.H.A., R.D.N., L.D.N. is a registered dietitian nutritionist and healthcare administrator in Baton Rouge, LA. As Senior Director of Operations at Our Lady of the Lake Regional Medical Center, she supports health equity and holistic healthcare in schools, community, and medical practices. She also owns Tableau Consulting Services, LLC. and has been featured in many publications as expert on many topics including nutrition, wellness, and health equity. She strives to create culturally relevant, systematic changes that improve healthcare of individuals and communities. Gradney obtained a B.A. in Sociology in 2001, and a B.S. in Nutritional Science, in 2007, from Louisiana State University. She then completed a dietetic internship at the Medical University of South Carolina, Charleston, South Carolina, and has worked as a registered dietitian in areas of inpatient and ambulatory care, culinary medicine, transplant, and pediatric wellness. In 2016, she obtained a Master of Health Administration from Our Lady of the Lake College in Baton Rouge.
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