Simple ways to increase omega-3 intake: Support heart function, brain health, and immunity |

Omega-3 fatty acids are important nutrients that the body cannot produce on its own, which means they must be obtained through food. They support several key functions, including heart health, brain function, inflammation control, and overall well-being. However, many people do not meet the recommended daily intake of EPA and DHA because common diets often lack foods naturally rich in omega-3s. The positive aspect is that increasing omega-3 intake can be simple and does not require major changes to your routine. Small adjustments to everyday meals can noticeably improve overall intake and contribute to better long-term health. Whether through seafood, enriched foods, or plant-based sources, there are many practical ways to include more omega-3s in your diet. The following sections outline easy options you can use daily.

Canned salmon is a practical and budget-friendly way to increase omega-3 intake without needing to cook fresh fish. A 3-ounce serving offers around 1 gram of omega-3s, along with protein, vitamin D, B vitamins, and selenium, all essential for metabolic health, immune support, and cardiovascular function. Omega-3s in salmon help reduce triglyceride levels, improve blood vessel elasticity, and lower inflammation, all of which protect the heart. According to a study published in PubMed Central, eating salmon regularly for four weeks helped lower blood pressure, reduce triglycerides by about 15%, decrease LDL, and increase HDL cholesterol levels.Its versatility makes canned salmon easy to include in daily meals. You can toss it into green salads with romaine, avocado, tomatoes, and olive oil for a filling lunch. Alternatively, make a salmon salad with Greek yogurt, lemon, herbs, celery, and red onion to use in wraps, sandwiches, or as a topping for crackers.

Omega-3–enriched eggs are laid by hens fed flaxseed or algae, which naturally enhances the omega-3 content of the eggs. A single enriched egg provides about 150 mg of omega-3s, offering a convenient boost for those who don’t eat fish regularly. Beyond omega-3s, enriched eggs also provide high-quality protein and choline, an essential nutrient that supports brain development, memory, and cognitive function. Some studies also show that regularly including omega-3 eggs in your diet may improve HDL cholesterol levels and lower triglycerides, supporting better heart health over time.These eggs can replace regular eggs in any recipe, making the switch effortless. Enjoy them boiled, scrambled, poached, in omelettes, or even baked into dishes like quiches and muffins for a daily dose of omega-3s.

For those who prefer plant-based options, ground flaxseed is one of the richest sources of ALA omega-3s. A tablespoon provides about 2.3 grams of ALA, far more than many people consume in a day. Although the body converts ALA into EPA and DHA at a limited rate, it still offers valuable anti-inflammatory and heart-protective benefits. Flaxseed is also packed with fibre, which supports digestion, keeps blood sugar stable, and helps lower LDL cholesterol. Its lignans, a type of antioxidant, may contribute to hormone balance, particularly in women.Because flaxseed has a mild nutty flavour, it blends seamlessly into everyday foods. Add a spoonful to oatmeal, smoothies, yoghurt, or overnight oats. It can also be sprinkled on salads or incorporated into homemade breads and muffins for added nutrition.

Canned sardines are among the most nutrient-dense foods you can buy. A 3-ounce serving provides around 1.5 grams of omega-3s along with high-quality protein, calcium, vitamin D, and B vitamins. This combination benefits both heart and bone health. Regular consumption of sardines may help reduce chronic inflammation, support healthy blood pressure, and maintain brain function, especially as we age. The calcium and vitamin D content also makes sardines particularly valuable for people who need support for bone strength.Sardines are extremely versatile; they can be enjoyed straight from the can, added to salads, mashed with yoghurt or mustard for spreads, or tossed into pasta with olive oil, garlic, and lemon.

Smoked salmon is a ready-to-eat option that offers around 400 mg of omega-3s per 3-ounce serving. Like fresh salmon, it supports healthy blood vessels, reduces inflammation, and may improve cognitive performance due to its DHA content. Its convenience makes it ideal for busy mornings or quick snacks.Layer smoked salmon on whole-grain toast with cream cheese, avocado, cucumber slices, or capers for a satisfying and heart-healthy meal. You can also add it to salads, wraps, or grain bowls for an instant nutrient boost.

Chia seeds are one of the most concentrated plant-based sources of omega-3s, providing about 5 grams of ALA per 2 tablespoons. They are also high in fibre, antioxidants, and essential minerals like calcium and magnesium. Chia seeds absorb liquid and expand, making them useful for thickening meals while adding nutrition.Sprinkle chia seeds on yoghurt, oatmeal, smoothie bowls, or salads, or use them to create chia pudding with milk or plant-based alternatives. Their mild taste means they pair well with both sweet and savoury dishes, making them easy to include daily.Disclaimer: This content is intended purely for informational use and is not a substitute for professional medical, nutritional or scientific advice. Always seek support from certified professionals for personalised recommendations.