Top 20 Foods High in Omega-3 for Heart and Brain Health
Miss Tooba
July 18, 2025
Omega-3 fatty acids are vital nutrients that are widely recognized for their significant advantages for heart and brain function. The human body is unable to produce these fats, so you can only get them through diet. The three main types of omega-3 fatty acids are Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are particularly effective for cardiovascular and cognitive health.
What are Omega-3 fatty acids?
Essential fats, such as omega-3 fatty acids, are vital for the human body to function properly. They are a kind of polyunsaturated fat that has many health advantages. The body does not manufacture enough of these fatty acids; thus, the body must get them from food or supplementation.
Foods high in omega-3s include walnuts, flaxseeds, chia seeds, and several types of seafood. They are well known for improving brain function, heart health, and reducing inflammation. It is thought that including foods high in omega-3 fatty acids in your diet is good for your general health.
Benefits of Omega-3 fatty acids:
There are various benefits of including omega-3 fatty acids in your diet:
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Heart Health: They are known to lower blood pressure, cholesterol, and the risk of heart disease. Omega-3 fatty acids are proven to promote heart health.
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Brain Function: DHA, an Omega-3 fatty acid, is an essential part of the brain that supports cognitive function and may lower the risk of age-related cognitive decline.
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Joint Health: By lowering inflammation in the body, omega-3 fatty acids may aid people with arthritis and other joint pain and stiffness.
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Eye Health: DHA may help prevent age-related macular degeneration (AMD) and other eye conditions while also promoting healthy eyesight.
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Mood and Mental Health: According to certain research, omega-3 fatty acids may help control mood and may be useful in treating mental health issues, including anxiety and depression.
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Skin Health: By promoting moisture and lowering inflammation, omega-3 fatty acids help to maintain healthy skin and may even help to relieve eczema and other skin disorders.
- Pregnancy and Early Development: The brain and eyes of the unborn child depend on an adequate intake of Omega-3 fatty acids during pregnancy.
20 foods rich in omega-3 fatty acids:
Here is a list of 20 foods that are rich in omega-3 fatty acids:
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Salmon: It is a popular and nutrient-dense fish. The DHA and EPA levels of farmed and wild salmon can differ. However, it is still considered a powerhouse of omega-3 fatty acids.
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Chia seeds are a diverse plant-based source of Omega-3s that are high in ALA.
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Walnuts: A tasty and nutritious snack that is high in ALA and has a pleasing crunch.
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Flaxseeds: A great source of ALA, flaxseeds are simple to incorporate into baked products, yogurt, and smoothies.
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Sardines: These tiny fish are a healthy addition to your diet because they are high in EPA and DHA.
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Hemp Seeds: The ratio of Omega-3 to Omega-6 fatty acids in hemp seeds is balanced.
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Mackerel: A heart- and brain-healthy fatty fish that is rich in EPA and DHA.
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Cod Liver Oil: A powerful supplement that promotes general well-being and is high in EPA, DHA, and vitamin D.
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Brussels sprouts: This veggie gives your meals a nutritional boost and includes ALA.
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Algal Oil: Algal oil is a plant-based source of DHA that is extracted from algae.
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Edamame: Young soybeans, especially ALA, are a vegetarian source of Omega-3 fatty acids.
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Cauliflower: An adaptable vegetable that can be used in a variety of recipes and offers ALA.
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Anchovies: A tasty addition to salads or a pizza topping, these tiny fish are rich in Omega-3 fatty acids.
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Tofu: An ALA-containing plant-based protein source that works well in a variety of dishes.
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Eggs: A quick and easy approach to get more of these vital fatty acids is to eat omega-3 fortified eggs.
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Spinach: An ALA-rich leafy green, spinach adds nutrients to smoothies and salad.
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Shrimp: A type of shellfish that contains Omega-3s, especially DHA.
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Caviar: One special source of Omega-3 fatty acids is fish roe, such as caviar.
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Grass-Fed Meat: Animal meat that has been fed grass has a higher Omega-3 level.
- Kiwi: This fruit gives your diet a refreshing twist and has a small quantity of ALA.
Omega-3 supplements:
Omega-3 supplements may be helpful for people who have high levels of inflammation and those who are unable to satisfy their dietary needs.
There are numerous varieties of omega-3 supplements available, such as:
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Fish oil supplements: The most popular omega-3 supplement and one that provides the maximum dosage is fish oil. Supplements containing fish oil include both EPA and DHA.
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Cod liver oil: Omega-3s DHA and EPA are abundant in cod liver oil.
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Krill oil: Another seafood oil that is high in DHA and EPA is krill oil.
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Algae oil: Algae oils are a great source of omega-3 fatty acids for those on a vegetarian or vegan diet. They may need to be taken in larger doses than most fish oil supplements, because of their lower dosage.
- ALA supplements: The plant-based omega-3 ALA found in flaxseed, chia, and hemp seed supplements is insufficient on its own. ALA supplements can be a beneficial addition to the diet, but they cannot replace fish or algae oil.
The type of supplement and brand determine how much omega-3 is in each of the mentioned supplements. Some plant-based supplements, like some ALA and algal supplements, include gelatine and are therefore not appropriate for vegans or vegetarians.
How much omega-3 is required daily?
In the UK, there is no official advice on the amount of omega-3 that one should consume. However, according to UK government dietary guidelines, we should have two 140g (cooked weight) servings of fish per week, one of which should be an oily fish.
Although white fish and shellfish also contain trace levels of EPA and DHA omega-3 fats, oily fish are the richest source of these nutrients. It's important to keep in mind that oily and white fish are equally nutritious options because they are high in protein and vitamins, and minerals.
Conclusion:
To sum up, understanding the importance of Omega-3 fatty acids in our diet is essential for preserving general health. These essential fats are needed for many body processes, from lowering inflammation to promoting heart and brain health. A balanced and nutrient-dense lifestyle can be achieved by including foods high in omega-3, such as nuts, seeds, oils, and fatty fish.
The many sources of Omega-3s offer a range of choices, whether your goal is to improve cardiovascular health, support cognitive function, or just improve your general well-being. Keep in mind that over time, minor dietary adjustments can have a big impact on your health. Thus, let's prioritize these nutrient-dense powerhouses and set out on a path to a happier and healthier life.