Feb. 17, 2025 — This American Heart Month, experts explain how omega-3s can help support a healthier heart.

According to Harvard T.H. Chan School of Public Health, omega-3s are essential fats the body can’t produce. But you can get omega-3s from seafood, including oily, fatty fish. The American Heart Association says regularly eating fish and seafood is consistently associated with a lower risk for cardiovascular disease.

Mackerel, salmon, sardines, oysters and mussels are a few options that are high in omega-3s. Certain fortified foods like organic and grass-fed milk, and grass-fed yogurt are also great sources of omega-3 EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The National Institute of Health recommends nuts, seeds and plant oils as other sources for omega-3s. Only a small amount of this type of omega 3’s (ALA) turns into the kind your body needs most (DHA and EPA).

The American Heart Association recommends that patients with coronary heart disease eat 1,000 milligrams of EPA and DHA daily. Cold-water, fatty fish like salmon, tuna and sardines have both EPA and DHA. Health experts say all consumers should eat an average of 250 to 500 milligrams of both omega-3 EPA and DHA per day.

Consult your primary care physician to find the best way to have a healthy heart.

Have questions?

Our Publix corporate dietitians are happy to help. You can email them at publix.dietitian@publix.com or visit the Dietitian Services page for more information.