According to the World Health Organization, omega-3 fatty acid supplementation, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), helps reduce triglyceride levels in the blood, while supporting increased HDL-C (good cholesterol), thereby reducing the risk of atherosclerosis and cardiovascular disease.
Supplementing omega-3 at breakfast is an effective way for the body to absorb nutrients right from the beginning of the day. According to the American Heart Association (AHA), the Omega-3 serving should range from 250500 mg per day for healthy adults, and may be higher for people with cardiovascular disease or high blood fat.
Some foods rich in omega-3 are easy to add to breakfast include:
Salmon, mackerel or sardines: Can be processed into sandwiches or eaten with breakfast salad.
Flaxseeds, chia seeds, walnuts: Contains a form of plant-based Omega-3. These nuts can be added to oatmeal, yogurt or smoothies.
Eggs are rich in omega-3: A simple but effective choice.
Fish oil or omega-3 tablets: Should be used at the same time as breakfast to increase absorption due to the need for fat.
Research shows that consuming omega-3 in the morning along with a high-fat meal increases the absorption of EPA and DHA by up to 40% compared to fasting.
Supplementing omega-3 at breakfast helps optimize absorption, contributing effectively to reducing blood fat and improving cardiovascular health.
