DASH Diet Collection

Everything your need to know about the DASH Diet

Omega 3s

Here are the answers to your Omega 3 Quiz


  1. Walnuts

Walnuts are rich in vitamin E and are an excellent plant-based source of omega-3. Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings and sautés, too.

2. Canola oil.

Replace solid fats like butter or margarine with canola oil when cooking or baking as it contains omega-3 fatty acids and other good fats that improve blood cholesterol levels when used to replace saturated fats, helping to lower your risk of heart disease and stroke. Use canola oil when sautéing and stir-frying.


  1. Flaxseeds

You’re better off getting omega-3s from flaxseeds, hemp seeds, chia seeds, and pumpkin seeds.

Add ground flaxseed to breakfast cereal, yogurt, baked goods like breads and muffins or mixed dishes and casseroles. You could also drizzle flaxseed oil over quinoa or use it for salad dressing.


  1. Berries

While both fruits are rich in vitamin C, berries, including strawberries, cherries, acai berries, blackberries, raspberries and blueberries contain low levels of omega-3 fatty acids, as well as a ton of antioxidants and other important nutrients


  1. Albacore tuna (fresh and canned), sardines, lake trout, and mackerel.

Current dietary recommendations are to include fish in your meals at least twice a week, so choose these fish and salmon to ensure you’re getting heart-healthy omega-3 fatty acids.

  1. Yes.

When hen feed has been fortified with DHA-rich ingredients, like flaxseeds and chia seeds, those eggs can contain some omega-3s.

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