For years, “fat” has been treated like a word to avoid, but the reality is more nuanced. Omega-3 is an essential fat your body cannot produce on its own, so it has to come from food — and it is one of the fats most consistently backed by research for heart and brain health.
Benefits worth knowing about
Omega-3 helps reduce inflammation in the body, supports heart health by regulating blood fat levels, and is linked to healthy brain function and mood. Some research also points to a role in easing joint discomfort for women dealing with mild chronic inflammation.
Where to find it
- Fatty fish: salmon, mackerel, and sardines, at least twice a week.
- Flaxseed and chia seeds, ground or whole.
- Walnuts, as an easy everyday snack.
- Canola and soybean oil, used moderately in cooking.
Do you need a supplement?
If you do not eat fish regularly, a fish oil or algae-based supplement (for those following a plant-based diet) can be a reasonable option. As with any supplement, check with your doctor first, especially if you take blood-thinning medication.
