--- title: "8 Healthy Ways to Get Omega 3 ..." description: "Flax Seeds; Walnuts; Salmon; Sardines; Soy Beans; More ..." url: "https://diet.allwomenstalk.com/healthy-ways-to-get-omega-3/" category: "diet" last_updated: "2026-06-02" --- # 8 Healthy Ways to Get Omega 3 ... You’ve probably been hearing a lot about omega-3s recently, but you might be wondering what all the good press is about. It turns out that not all fats are bad for you; in fact, your body needs omega-3 fatty acids to function properly. But where can these heart-healthy, cancer-preventing, inflammation-reducing omega-3s be found? Sure, you could take a supplement, like fish oil pills, but your body absorbs and utilizes omega-3s better if you get them from real food. What are the best ways to get omega-3 from your diet, and not a pill? Most are seafood, but a few sources of omega-3s might surprise you. Here are 8 healthy ways to get omega-3. ## 1. Flax Seeds One small serving of flax seeds (in, say, a bowl of oatmeal or in a smoothie) is likely the best source of omega-3s. They very low in cholesterol and sodium, but still give you more than a day's worth. Flax seeds are also an excellent natural source of protein and fiber, making them a must-have in any heart-healthy diet. ## 2. Walnuts A serving of walnuts will probably fit in the palm of your hand, but that little snack contains nearly all of the omega-3s you’ll need in an entire day. They’re also another good source of protein and fiber. Add them to salads or breads, or simply eat them roasted. ## 3. Salmon I’ll bet you’re surprised to see the first seafood source of omega-3s this far down on my list, but it’s true; salmon contains a little more than half of a day’s worth of the stuff, but it’s not the best source. Wild salmon is a healthier choice than farm-raised salmon, but either is ideal for adding to your menu once a week. I love grilled salmon on top of a spinach salad… because spinach is yet another way to get omega-3. Double whammy! ## 4. Sardines Though sardines are admittedly an acquired taste, and they are a good source of omega-3s, they’re not the best choice for someone looking to lower their cholesterol. They are, though, loaded with protein and calcium. If you like the taste, just make sure you exercise moderation. ## 5. Soy Beans One serving of soy beans contains about half of the omega-3 fatty acids you ought to consume in one day. Like several of the other ways to get omega-3s, they’re also a good source of vegan-friendly protein. Enjoy them boiled, add them to soups, or drink them in a glass of soy milk. ## 6. Halibut Not a fan of salmon? Then try a serving of halibut, which is another seafood source of omega-3. Halibut is also a good source of the B vitamins and protein, and it’s low in sodium. Try baking a nice piece of halibut with a little sea salt and ground black pepper, with a squeeze of lemon at the end. So delicious and nutritious! ## 7. Shrimp The good news: shrimp is another source of omega-3s. The bad news: it’s also quite high in cholesterol, so if you’re a fan of shrimp, enjoy it in moderation, and avoid dipping it in butter sauce. Instead, grill it with garlic and a little oil, and serve with fresh greens. And don’t eat it breaded and deep-fried, or you’ve undone all the good from the omega-3s. ## 8. Tofu Tofu is another vegetarian choice for omega-3s, and it’s so versatile, you can make practically any dish with it! I add it to soups and pastas, but feel free to try it in almost any of your favorite dishes. One serving of tofu will give you about 15% of your recommended dose of omega-3s, so enjoy it a few times a week to get your fill of heart-healthy fats. Isn’t it interesting that so many of these ways to get omega-3s come from seafood, or from vegetarian-friendly sources? I love adding walnuts and flax seeds to my morning oatmeal, but how will you get your omega-3s? 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