Getting enough heart-healthy fats, especially omega-3 fatty acids, is an important part of protecting cardiovascular health. While fatty fish are well-known omega-3 sources, plant-based options like chia and flax seeds can play a meaningful role in helping people boost their intake of healthy fats.
Why Omega-3 Fats Are Important for Heart Health
Omega-3 fatty acids are a type of unsaturated fat that supports heart health in several evidence-based ways. Regular intake has been shown to:
- Lower triglyceride levels
- Reduce inflammation in blood vessels
- Help lower blood pressure
- Reduce the risk of abnormal heart rhythms
- Lower the risk of blood clots and sudden cardiac death
- Support higher HDL (“good”) cholesterol levels
Current heart-healthy eating patterns emphasize replacing saturated fats (such as butter, fatty meats and full-fat dairy) with unsaturated fats, including omega 3s. Making this shift is associated with a lower risk of cardiovascular disease.
Food Sources of Omega-3 Fatty Acids
Omega 3s come in different forms, and including a variety of food sources supports overall heart health.
Marine animals contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and are found in sources such as:
- Salmon
- Lake trout
- Lake whitefish
- Pacific herring
- Mackerel
- Tuna
These sources provide the most biologically active forms of omega 3s and are recommended at least two times per week for heart health.
Plant-based sources contain ALA (alpha-linolenic acid) and include:
- Chia seeds
- Ground flax seeds
- Walnuts
- Soybeans and edamame
- Canola oil
Although only small amounts of ALA are converted to EPA and DHA, regular intake of plant-based omega 3s is still linked to improved heart health and helps increase overall healthy fat intake.
How Chia and Flax Seeds Help Boost Healthy Fat Intake
As chia and flax seeds are plant sources of omega 3s, adding these to our diet can boost healthy fats without adding saturated fat or sodium. Easy ways to incorporate these into your day is:
- Sprinkle ground flax or chia seeds onto oatmeal, yogurt or cereal
- Blend into smoothies or protein shakes
- Mix into salads, grain bowls or soups
- Use chia seeds in pudding or overnight oats
- Bake ground flax into muffins, pancakes or breads
Pairing these seeds with other heart-healthy fat sources can support a balanced, cardiovascular-friendly eating pattern.
By Bridgette Bienias, MS, RD, LN, Avera Heart Hospital Dietitian
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