OMG! Craving healthy foods that change how the body works and feels? Omega-3 fatty acids are essential nutrients, responsible for numerous functions within the body (essential means the body can’t create enough of the substance on its own—we must get it through food).
There are several types of omega-3s, including ALA, EPA, and DHA. These fatty acids help the body control blood clotting as well as build cell membranes within the brain . They’re probably best known for their ability to lower LDL (bad) cholesterol and reduce inflammation linked to heart disease.
While omega-3 supplements are available, there are also plenty of ways to naturally add this heart-healthy substance to your diet. Good dietary sources include salmon, walnuts, and dark, leafy greens. But when it comes to these fatty acids, the top dog is the humble flax seed. Just two tablespoons deliver 133% DRI (dietary reference intake) . Our collection below includes recipes rich in the omega-3 foods that help make you healthier.
1. Black Pepper and Walnut-Crusted Chicken Breasts
Walnuts are one of the top sources for omega-3 fatty acids, making this recipe a smart choice when you want a natural way to get more of this essential nutrient. Learn more in Falling in Love with a Nut- The Health Benefits of Walnuts.
2. Chicken Salad Sandwich with Bok Choy, Red Grapes, and Walnuts
This recipe is doubly-awesome for your heart’s health. You’ll benefit from omega-3s and other good-for-you ingredients while avoiding the unhealthy fats found in typical chicken salad recipes.
3. Orange Glazed Salmon with Wilted Kale
Salmon is rich in omega-3 fatty acids, but did you know kale is a great source, too? Kale offers a type called ALA, which has been linked to a reduced risk of depression .
4. Herbed Salmon with Broccoli Bulgur Pilaf
We love this meal because it’s simple to prepare and the salmon provides heart-healthy fatty acids.
5. Blackened Sockeye Salmon
Get your omegas on with this delicious dish, which has plenty of spices and a nice crispy texture. It’s also a simple-prep recipe, so it’s a smart choice even for busy weeknights.
6. Spicy Grilled Tofu with Szechuan Vegetables
Tofu is another great option for omega-3 recipes. Just four ounces has about 28% DRI . Try tofu in this healthy entrée.
RELEVANT: 4 Foods to Eat for a Healthy Heart
7. Blueberry Banana Smoothie
This smoothie, which is made with tofu, is a nice way to add an omega-3 boost to your diet. It’s easy to whip up and makes a healthy breakfast, snack, or post-workout refresher.
8. Pineapple Breeze Smoothie
A slice of tofu adds fatty acids to this tasty smoothie, which will remind you of a day at the beach.
9. Healthy Shrimp Stir Fry
When it comes to omega-3 recipes, shrimp dishes are a delicious option, offering a nice change of pace from typical fish meals.
10. Slow Cooker Jambalaya with Chicken and Shrimp
Love crockpot cooking? Heart-healthy ingredients? Spicy dishes? Then this recipe will hit the spot, making your tummy and your heart happy.