Omega-3s are essential fats your body needs for things like heart, brain, and overall health. Most experts recommend aiming for approximately 250–500 mg of EPA and DHA omega-3 fatty acids per day.

Whether you enjoy fish or prefer plant-based foods, there are a variety of simple ways to add omega-3s to your diet.

1. Mix Canned Salmon into Salads

A standard 3-ounce serving of canned salmon provides about 1 gram of omega-3s . Additionally, salmon is a rich source of protein , vitamin D, B vitamins, and selenium.

Beyond its nutrient content, salmon has been linked to several meaningful health benefits. Studies suggest it can support heart health by reducing triglycerides , improving vascular function, and lowering inflammation .

Regular intake of fatty fish is also linked to a

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