9 Ways to Get More Omega-3s in Your Diet

Walnuts deliver more ALA — the plant-based omega-3 — than any other nut. Try Food Network Kitchens' Super Food Spinach Salad with Pomegranate-Glazed Walnuts for an easy side salad to pair with any meal.

Cold-water fish, like salmon, mackerel, rainbow trout and sardines, are by far the best source of omega-3s, offering the hard-to-get but oh-so-important DHA and EPA types of omega-3s. If you're worried about mercury in fish, the benefits of omega-3s in fish seem to outweigh the risk of mercury. Plus, you can find high-omega-3, low-mercury fish, such as wild salmon, mackerel, rainbow trout and sardines.

Flaxseeds are a rich source of ALA, which may help lower blood pressure and protect against heart disease. To get the full benefit from flaxseed, eat it ground — your body is better able to absorb ALA from ground flaxseed than whole. Because it can go rancid easily, it's best to refrigerate ground flaxseed. In addition to omega-3s, flax has fiber and protein. Shake onto yogurt, add some to a smoothie or bake into cookies — your family won't notice that these Oatmeal-Flax Chocolate Chip Cookies have a health kick.

Red meat from grass-fed and -finished animals has 50 percent more long-chain omega-3 fatty acids than regular meat. Although the amount of omega-3s in grass-fed red meat is still no match for fish, researchers think that because people tend to eat so much more red meat than fish, making the switch to grass-fed could really contribute to your total omega-3 intake.

Fatty fish aren't the only seafood boasting omega-3s. Mussels are a good source, with about 900 mg of EPA/DHA per 3-ounce serving. Try Tyler Florence's Steamed Mussels or Rachael Ray's Big Mussels with Garlic and Vermouth.

These crunchy round seeds have been stealing the show from flaxseed. Although they contain a bit less ALA than flaxseed, they're still a good source, delivering 2.6 g per tablespoon. And in contrast to flax, which needs to be ground, chia seeds are easily absorbed.

When chicken eggs boast "omega-3s" on the package it means the chickens have been given feed that contains flaxseed, which in turn boosts the omega-3 content of the eggs (about 50 mg per large egg — not a ton, but every bit counts). One research study also found that eggs from pastured, rather than caged, chickens are naturally higher in omega-3 content.

Just 1 tablespoon of canola oil gives you 1,280 mg of plant-based omega-3s, making it a heart-healthy choice for cooking. Since canola oil has a higher smoke point than olive oil, try it when using high-heat cooking methods such as sauteing or baking.