Omega-3 fatty acids: everything you need to know for a healthy lifestyle

Omega-3 fatty acids are essential nutrients that play an important role in maintaining overall health. Often referred to as “healthy fats,” they support key functions in the body, including cell structure, cardiovascular health, brain function, and eye health. Although omega-3s are widely associated with fish and supplements, many people are unsure which sources are best, how much they need, or when supplements may be appropriate. This blog explains what omega-3 fatty acids are, their potential health benefits and risks, how to include them in your diet, and what to consider if you do not eat fish.

Table of Contents

• What are omega-3 fatty acids?

• How to get enough omega-3 fatty acids from your diet

• Frequently asked questions about omega-3 fatty acids

What are omega-3 fatty acids?

Fatty acids are mainly divided into saturated and unsaturated fats. Unsaturated fats include monounsaturated and polyunsaturated fats, which are generally considered healthier for the heart than saturated fats. Omega-3s are a type of polyunsaturated fat that support key body functions and must come from your diet. There are three main types of omega-3 fatty acids:

• EPA: eicosapentaenoic acid
  A marine omega-3 mainly found in fish.

• DHA: docosahexaenoic acid
  Another marine omega-3 found in fish.

• ALA: alpha-linolenic acid
  A plant-based omega-3 found in plants.

Your body can convert some ALA into EPA and DHA, but only in small amounts. That’s why direct sources of EPA and DHA are important.

Source: Cleveland Clinic, 2022

Benefits of omega-3 fatty acids

Key roles and benefits of omega-3 fatty acids include:

• Support the structure of cell membranes and interaction between cells

• Help lower triglyceride levels and reduce risk of atherosclerosis (and therefore decrease heart disease and stroke)

• Support endocrine system health

• May support healthy HDL “good” cholesterol levels

• May help lower blood pressure

• May reduce the risk of cardiovascular disease and may reduce the risk of death in people with cardiovascular disease

• May reduce the risk of sudden death caused by abnormal heart rhythms

• May help lower the risk of blood clots

• May help lower the risk of some cancers, including breast cancer

• May help lower the risk of Alzheimer’s disease and dementia

• May help lower the risk of age-related macular degeneration

Source: Cleveland Clinic, 2022

Risks of omega-3 fatty acids

While omega-3s from food are generally considered beneficial, omega-3 supplements should be used with care. Some supplements may interact with medications, cause side effects, increase bleeding risk, or raise the risk of atrial fibrillation at certain doses. Because research on supplement benefits is mixed, it’s best to speak with a healthcare professional before taking omega-3 supplements.

Source: Cleveland Clinic, 2022

How to get enough omega-3 fatty acids from your diet

One of the best ways to support your omega-3 intake is through food. Different foods contain different types and amounts of omega-3 fatty acids per serving. Good omega-3 food sources include:

• Oily fish: farmed Atlantic salmon, wild Atlantic salmon, canned pink salmon, Atlantic herring, sardines, Atlantic mackerel, rainbow trout, canned light tuna, and yellowfin tuna

• Seafood: oysters, sea bass, shrimp, lobster, tilapia, scallops, and Pacific cod

• Seeds: chia seeds and whole flaxseeds

• Nuts: English walnuts and black walnuts

• Plant oils: flaxseed oil, canola oil, and soybean oil

• Soy foods and legumes: edamame, vegetarian refried beans, kidney beans, and vegetarian baked beans

• Animal-based foods with smaller amounts: ground beef, eggs, roasted chicken breast, and low-fat milk

• Everyday foods with smaller amounts: mayonnaise and whole wheat bread

Source: NIH, 2025

Adding omega-3 foods to your daily routine does not have to be complicated. You could add chia seeds or ground flaxseed to oatmeal, yogurt, or smoothies. Walnuts make an easy snack or salad topping. Fish can be added to lunch bowls, wholegrain toast, pasta dishes, or simple dinners with vegetables.

Frequently asked questions about omega-3 fatty acids

How much omega-3 fatty acids should I have?

How much omega-3 you need depends on your health, diet, and medical history. In general, people without heart disease are advised to eat at least two servings of fish per week. Those with heart disease, high triglycerides, or low dietary intake may need more. For personalised advice on the right amount of omega-3 or whether supplements are suitable for you, speak with a healthcare professional (Cleveland Clinic, 2022).

What if I can’t or don’t eat fish?

If you can’t eat fish due to allergies or dietary preferences, choose plant-based omega-3 sources such as milled or ground flaxseed, chia seeds, walnuts, edamame, canola oil, soybean oil, flaxseed oil, and algae oil. These mainly provide ALA (the plant form of omega-3), so speak with a healthcare professional if you are considering supplements (Cleveland Clinic, 2022).