According to studies quoted by MedicalNewsToday, incorporating Omega-3 fats in your diet can have an anti inflammatory effect, lower cholesterol and reduce the risk of heart disease.
But not all of us want to shell out for expensive supplements or gourmet fish fillets. Fortunately, getting omega-3s into your meals doesn’t have to break the bank. Here are some practical, affordable options that can easily fit into your routine.
1. Canned sardines
Sardines are rich in Omega-3s and cost a fraction of what you’d pay for fresh salmon. The canned variety is just as beneficial and usually comes in a variety of oils or brine. Toss them on toast, mix them into a salad, or simply enjoy them with a squeeze of lemon.
2. Ground flaxseeds
Flaxseeds are one of the cheapest plant-based omega-3 sources you can buy. Purchase them whole and grind them yourself to save even more money. Sprinkle a tablespoon over your morning porridge or yoghurt, or add them to smoothies for a nutrient boost.
3. Tinned mackerel
Tinned mackerel is another economical way to get Omega-3s, and it’s surprisingly versatile. Stir it into pasta dishes, use it in sandwiches, or add it to salads for an easy, nutritious meal. It has a stronger flavour than other fish, but it’s packed with goodness at a low cost.
4. Chia seeds
Chia seeds may not always seem cheap, but they go a long way. A small bag will last for weeks, and they’re full of Omega-3s. Mix them into puddings, add them to your water for a fun texture, or simply sprinkle them on your meals.
5. Walnuts
Nuts can be pricey, but walnuts are one of the more affordable options, especially when bought in bulk. They’re a solid source of omega-3s and make an easy snack on their own. You can also crush them and use them as a topping for porridge or salads.
Incorporating Omega-3 fats doesn’t need to mean splurging on expensive fish or supplements. All you need to do is think out of the box.