For years, fat was treated as something to cut out of every meal. We now know that the type of fat matters far more than the amount. Omega fats are a family of healthy fats your body cannot make on its own, so they have to come from food. They help build the walls of every cell, keep your heart rhythm steady and support the brain from childhood through older age.
What omega fats do for you
Omega fats help lower triglycerides, a type of fat in the blood linked with heart disease. They support healthy blood vessels, can ease joint stiffness by calming inflammation and are an important building block for the brain and eyes. During pregnancy and breastfeeding, they also help a baby's brain and vision develop.
Where to find them
Oily fish such as salmon, sardines, mackerel and trout are the richest sources. Plant foods such as walnuts, chia seeds, ground flaxseed, hemp seeds and soybeans provide a different form of omega fat that your body can partly convert. Eating a mix of both is a simple way to cover your needs.
Swapping fats the easy way
Choose olive or rapeseed oil for cooking, add a handful of nuts to breakfast, sprinkle seeds on salads and aim for oily fish about twice a week. At the same time, cut back on fried snacks, pastries and processed meats, which carry less helpful fats. Small swaps soon add up to a healthier balance.
Easy ways to add more omega fats
Try one of these this week:
- Grill or bake salmon or trout for dinner
- Stir ground flaxseed into porridge or yogurt
- Top salads with walnuts or hemp seeds
- Make a chia pudding with milk and berries
- Choose sardines on wholegrain toast for lunch
Healthy fats are not a treat to feel guilty about. They are part of what keeps your heart and mind working well.
Doctor's tip: If you are thinking about fish oil capsules, check with your doctor first, especially if you take blood thinners or have an upcoming procedure.
Want a heart-friendly eating plan that still tastes great? Our nutrition team can help you build one around foods you enjoy.
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