Phat Fats: The 5 Best Sources of Omega-3 Heart-Healthy Nutrients

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* Easy ways to add omega-3 fatty acids to your diet
* Options that go beyond the traditional fish-oil capsule
* Snack your way to a healthier heart

As an unsaturated fatty acid, omega-3 has been known to decrease triglycerides, lower blood pressure, reduce blood clotting, decrease stroke and heart failure risk and reduce irregular heartbeats. And, if you’re worried about heart disease, you probably already know that eating one to two servings of omega-3-rich fish a week could reduce the risk of a fatal heart attack.

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But – surprise – there are other ways to get this heart-protecting nutrient that is just as tasty and require no cooking, like chia seeds, walnuts, even hemp seeds. Here, find the five best sources of omega-3 heart-healthy nutrients so you can optimize your intake conveniently and on-the-go.

1. Organic Chia Seeds

Providing 61% of your daily value of omega-3s, chia seeds are a great way to up your intake without having to find a sushi joint or grill a filet of fish. Sprinkle a spoonful into your favorite smoothie recipe, or create a delicious breakfast pudding by letting them sit in a cup of almond milk for five minutes. Not only will it taste amazing, but the seed is more effective blended with high-water content liquids.

Healthworks Organic Chia Seeds Image Courtesy of Amazon

Healthworks Organic Chia Seeds



2. Hemp Seeds

With a delicious nutty taste similar to pine nuts or sunflower seeds, hemp seeds are also a great add-in to smoothies and yogurts. They’re also well-suited for cooking – check out the brand’s recipe for muffin-tin mini quiches.

shelled hempseeds Image Courtesy of Amazon

Manitoba Harvest Raw Shelled Hemp Seeds



3. Cold Pressed Flaxseed Oil

For all the vegans out there, omega-3 in the form of plant-based flaxseed oil is an excellent alternative to fish. A tablespoon can be taken straight-up every day, or you can work it into pretty much any recipe that needs a finishing oil, like salad dressing or even a home-made aioli.

Solgar Flaxseed Oil Image Courtesy of Amazon

Solgar Earth Source Organic Flaxseed Oil

$14.50 $15.19 5% OFF


4. Raw Shelled Walnuts

Clocking in at 66% of your daily omega-3 intake per serving, raw walnuts are a filling and easy snack on their own, or chop them and work them into your favorite sweet and savory recipes.

We Talk Nuts Walnuts Image Courtesy of Amazon

We Talk Nuts Raw Shelled Walnuts



5. Salmon Fish Oil

Barlean's Organic Salmon Oil Image Courtesy of Amazon

For a straight-to-the-point, concentrated serving of omega-3s, nothing beats a fish oil supplement. Barlean’s version packs a whopping 119% daily value serving. The brand specializes in organic formulas so you can be assured the source hasn’t been treated with synthetic growth materials.

Barlean’s Organic Oils Alaskan Salmon

Related: 5 Ways to Improve Your Stomach Health

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