Vegetarians & Meat Eaters Alike Can Benefit From Heart-Healthy Omega-3s

Omega-3 fatty acids are, no doubt, a superstar in the health world. And for good reason—by supporting the endocannabinoid system, they help manage stress, the high fat content supports brain health1, and researchers have long considered them heart-healthy foods. A recent review, published in Mayo Clinic Proceedings, says omega-3 fatty acids can both protect against cardiovascular disease risks and reduce the rates of death in people with preexisting heart disease. While these healthy fats are commonly found in fish, there are plenty of ways for vegetarians to get adequate levels of the nutrient. 

Omega-3s are commonly found in seafood, particularly fatty fish. When it comes to choosing fish, functional medicine doctor and mbg Collective member Mark Hyman, M.D., recommends sticking to SMASH (salmon, mackerel, anchovies, herring, and sardines), which keep mercury levels to a minimum. But what about vegetarians or plant-based eaters?

While fish are a great source of EPA and DHA omega-3s, there are plenty of plant-based sources of the nutrient. Flaxseeds, walnuts, chia seeds, soybeans, and sea veggies, to name a few. 

"People should consider the benefits of omega-3 supplements, at doses of 1,000 to 2,000 mg per day—far higher than what is typical, even among people who regularly eat fish," Lavie says. 

According to the research, the higher the EPA and DHA dosage, the greater the protective benefits. Cardiovascular disease events lowered by 5.8%, and the risk of heart attacks decreased by 9%. If you are unsure how much omega-3s to take, consider consulting with a primary care physician, or a nutritionist who can inform you of how much you're getting through the diet.