Easy Ways to Add Omega-3s to Every Meal

To get the recommended amount* of omega-3 fatty acids, you can eat more fish, or simply take an omega-3 supplement—but you also may want to explore these fun ways to boost the heart-health appeal of every meal.


Add some oomph to your morning with omega-3s.

Flax fact

Adding 2 tablespoons of ground flaxseed to your cereal or yogurt provides almost 5 grams of ALA (alpha-linoleic acid), which your body must convert to EPA and DHA.


Soups, sandwiches and salads can all be omega-smart!

Just add avo

Add a punch of green goodness to just about any meat 'n cheese sandwich with a slice or two of avocado.

From soup to oats

If you make your own soup (a good idea since canned soups usually have so much sodium), add a cup of rolled oats to the pan as you saute the veggies, before you add the stock.

Go nuts with your salad

Adding a handful of walnuts makes your salad even omega-ier... that is, healthier!


Add beans (or greens) to this afternoon pick-me-up—without changing the taste.

Sneaky beany smoothie

Put two spoonfuls of beans in your smoothie to add omegas, plus fiber and protein, without changing the flavor. If your smoothie is citrus or banana (light in color), use navy beans; if it's a berry smoothie, try black beans.


The day is almost over, but the ways to add omega-3s to your menu are endless!

Pinch of pureed spinach

Spinach is another omega-3 champion, so add a few handfuls to your tomato sauce on pasta night—simply puree with an immersion blender before serving.

DIY dressing

It's so easy to make your own salad dressing with the three basics: heart-healthy olive oil, balsamic vinegar and herbs.


Even baking can be made healthier with smart substitutions.

Make a "chia egg"

Replace chicken eggs in your baked goods with a flax or chia seed "egg": Combine 1 tablespoon ground flaxseed or chia seeds and 3 tablespoons water.

Use Greek yogurt instead

Substitute Greek yogurt for buttermilk, heavy cream, sour cream, mayonnaise, or even butter.

* Amount recommended by the Institute of Medicine.

Are you a heart event survivor? Look for this icon to find content just for you.

Are you a heart event survivor?
"I am thankful for each day and the opportunities it brings to share my experiences with others."
Betty B., I am ProHeart Community Member