5 ways to implement Omega-3s in your diet this American Heart Month

January 31, 2025 at 10:03 AM EST

(BPT) - February is American Heart Month, making it the perfect time to reflect on heart-healthy habits and incorporate positive changes into your daily routine. One of the easiest ways to support your heart health is by adding more Omega-3 fatty acids to your diet. Omega-3 fatty acids are essential nutrients that support brain health, heart function and overall well-being. They help reduce inflammation in the body, lower the risk of chronic diseases - and even play a role in maintaining healthy skin. Omega-3s are also known to help improve mood and reduce stress, making them a powerful addition to a balanced diet.

To get you started, Registered Dietitian and Nutritionist Dawn Jackson Blatner shares simple and practical tips for including more Omega-3s in your daily routine.

1. Put Omega-3s on the menu

Omega-3s are found in fish and certain types of plant-based foods. When it comes to fish, Omega-3s are found primarily in fatty fish like salmon, mackerel, anchovies, sardines, herring and tuna. So, consider planning a fish night once or twice a week where you experiment with heart-healthy recipes like baked salmon bites on a Caesar salad or mackerel & avocado tacos. For an even quicker option, add canned tuna or sardines to salads or pasta dishes for an effortless way to boost your Omega-3 intake.

2. Harness the power of smarter snacking

Need a mid-day boost or evening pick-me-up? Snacks can be an easy way to incorporate Omega-3-rich foods into your day. Add snacks such as hard-boiled eggs (especially Eggland's Best Eggs, which have double the Omega-3's compared to ordinary eggs), walnuts, edamame and even seaweed. Dried seaweed snacks, which are often conveniently packaged, can be eaten straight from the pack or sprinkled over popcorn for a fun twist on a classic movie night treat.

3. Do an oil change

Switching up your kitchen oils is another simple way to add more Omega-3s to your meals. Replace your usual salad dressing with an easy vinaigrette made with lemon juice and flaxseed oil or walnut oil to incorporate more Omega-3s into your diet. You can also drizzle these oils over cooked vegetables or use them as a dip for fresh bread for an added nutritional boost.

4. Sneak it in

Incorporating Omega-3s doesn't have to disrupt your favorite recipes. Ground flaxseed or chia seeds can be easily added to smoothies, pancake batter or baked goods like muffins without altering their taste or texture. Try mixing a tablespoon of either seed into recipes you already love to give your meals a subtle but powerful Omega-3 upgrade that even picky eaters won't notice.

5. Make every morning count

Breakfast is the most important meal of the day, and it's the perfect time to start incorporating Omega-3s. Trying a new recipe like these Breakfast Cookies from Eggland's Best, which include heart-friendly ingredients like chia seeds, nuts and Eggland's Best eggs, is an easy way to kickstart your day with essential nutrients.

Compared to ordinary eggs, Eggland's Best eggs contain more than double the Omega-3s, which help maintain healthy blood pressure, support blood vessel function, and promote a healthy heart, along with 25% less saturated fat to support healthy blood cholesterol levels.

By implementing these tips into your day-to-day life, you can make heart health a priority this February and beyond. Small changes can have a big impact, and adding Omega-3s to your diet is a simple yet effective way to support your overall well-being.

Breakfast Cookies

Prep time: 20 minutes; Cook time: 10 minutes; Yield: 18

Busy mornings are about to get a whole lot easier with these Breakfast Cookies. They're full of nutrient-dense ingredients like oats, nuts, dried fruit and eggs. The best part? You can make them ahead and grab them on your way out the door in the morning!

Ingredients

2 Eggland's Best eggs, large
1/2 cup coconut oil, melted
3/4 cup light brown sugar, lightly packed
1 1/4 teaspoons vanilla extract
1/4 teaspoon almond extract
1 1/2 cups old-fashioned rolled oats
1 cup all-purpose flour
1/2 cup almond flour
1/4 cup chia seeds
1/4 teaspoon baking soda
1/4 teaspoon salt
1/2 cup coarsely chopped nuts, such as almonds, pecans, walnuts, etc.
1/2 cup unsweetened shredded coconut
1/4 cup dried fruit, such as raisins, blueberries, cranberries, etc.

Preparation

1. Preheat oven to 350F and line two cookie trays with parchment paper or silicone baking mats.

2. Whisk together coconut oil, brown sugar, eggs, vanilla extract and almond extract in large bowl. Stir oats, all-purpose flour, almond flour, chia seeds, baking soda and salt into the wet ingredients. Stir in nuts, shredded coconut and fruit.

3. Use a 1.5 tablespoon scoop to measure dough into balls. Place the balls about 2 inches apart on prepared cookie trays.

4. Bake until cookies are set on the bottom and outside, but still look a little doughy in the middle, about 9-11 minutes, rotating the trays once halfway through.

5. Let cookies cool on the trays for 10 minutes before removing.

Using these tips, you'll be sure to benefit from including a lot more heart-healthy Omega-3s into your diet, every day.

Eggland's Best is a national supporter of the American Heart Association's Healthy for Good Eat Smart initiative. To learn more, visit EgglandsBest.com.

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5 ways to implement Omega-3s in your diet this American Heart Month

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