4 types of nuts rich in omega-3 that support cardiovascular health.

SKĐS - The body needs omega-3s to support cardiovascular health, build cell structures, help the brain function optimally, reduce inflammation, and boost the immune system… Check out these 4 omega-3-rich nuts that you can add to your daily diet.

When it comes to omega-3 fatty acids, most of us immediately think of seafood or fatty fish. However, nuts and seeds are also a source of alpha-linolenic acid (ALA) – a plant-based form of omega-3. Below are four types of nuts that boast exceptionally high omega-3 content:

1. Flax seeds are rich in omega-3s.

Certain nuts are important plant-based sources of omega-3 fatty acids.

A serving of flax seeds, approximately 15 grams (g), equivalent to 2 tablespoons, can provide up to 2.9 g of ALA . This amount exceeds 180% of the daily recommended intake. In addition, flax seeds are a rich source of protein, fiber, and the micronutrient selenium.

Flaxseed is considered one of the foods with the highest omega-3 density by weight. A special feature of this seed is its extremely ideal omega-6 to omega-3 ratio, with omega-3 significantly predominating. Since modern diets often consume too much omega-6, leading to inflammation, adding flaxseed to your diet helps balance this ratio, supporting the reduction of endothelial inflammation and effectively protecting cardiovascular health.

Studies show that these seeds help control blood sugar levels, reduce triglycerides, and lower C-reactive protein (CRP) – an indicator of inflammation in the body.

Another study showed that menopausal women who ate 40g of ground flaxseed daily for eight consecutive weeks significantly improved their levels of good cholesterol (HDL), while reducing bad cholesterol (LDL) and lowering their CRP levels.

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2. Chia seeds

A 28g serving (approximately 2 tablespoons) provides 5g of ALA , exceeding the daily requirement by over 300%; 4.6g of protein and 9g of fiber, equivalent to one-third of the body's daily fiber needs.

These seeds boast the ideal ratio of omega-6 to omega-3 at 1:3. The fiber in chia seeds is primarily insoluble fiber, which, upon entering the digestive tract, absorbs water, increasing stool volume, thereby supporting regular bowel movements and effectively preventing constipation.

Recent studies have shown that chia seeds are beneficial for the circulatory system. A 2024 study noted that regular consumption of chia seeds helps lower systolic blood pressure, reduce waist circumference, and lower CRP (Community-Rich Plasma) inflammation levels.

A 2025 study showed that the positive effects of chia seeds on blood pressure stabilization were once again confirmed in another report, although this study did not find any significant changes in participants' weight or muscle composition.

3. Hemp seeds

A 30g serving (about 3 tablespoons) contains 2.6g of ALA . In addition to providing quality omega-3s, this seed also delivers over 9g of protein, along with a significant amount of magnesium (meeting 59% of the daily requirement) and zinc (meeting 27% of the body's needs).

Hemp seeds are considered an excellent source of plant-based protein due to their high content of the amino acid arginine. This is a precursor that helps the body synthesize nitric oxide, a compound that plays a role in dilating and relaxing blood vessels, thereby improving blood circulation and reducing pressure on the vessel walls.

The combination of micronutrients and fatty acids in hemp seeds creates a comprehensive cardiovascular protective mechanism. While magnesium is responsible for regulating blood pressure and maintaining a stable heart rate, zinc plays a crucial role in minimizing endothelial inflammatory responses and preventing cellular oxidative stress.

4. Walnuts

A standard serving of walnuts is 30g, equivalent to about 7 nuts. This amount provides 2.5g of ALA , and is also rich in fiber, protein, and powerful antioxidant compounds belonging to the polyphenol group. Walnuts have long been known for their ability to protect the cardiovascular system and slow down the aging process thanks to the synergistic effects of both ALA and polyphenols.

The link between this nut and longevity was clarified in a large 2021 epidemiological study. The results showed that people who maintained a habit of eating five or more servings of walnuts per week could reduce their risk of death from cardiovascular-related causes by up to 14%.

Furthermore, walnuts also significantly support cognitive functions. Another study from 2025 showed that a breakfast supplemented with 50g of walnuts significantly improved participants' reaction time when making decisions. This habit also strongly activates brain regions responsible for logical thinking, memory, and concentration.

How to add omega-3s to your daily diet

A balanced combination of omega-3 sources from seafood and plants is recommended.

To optimize omega-3 intake, consumers can flexibly apply various cooking methods and food combinations in their daily menus.

A harmonious balance of seafood and plant-based foods: If you're not following a completely vegan diet, you should maintain two servings of fatty fish such as salmon, mackerel, or sardines per week, combined with eating the aforementioned nuts on the remaining days to ensure your body absorbs enough different forms of omega-3.

Add them to your snacks: Simply mix chia seeds, flax seeds, or hemp seeds directly into your morning oatmeal, smoothies, yogurt, or baked goods to add a nutty flavor and boost their nutritional content.

Use flaxseed in eggless or vegan baking: Flaxseed is a great egg substitute. Mix 1 tablespoon of ground flaxseed with 3 tablespoons of water to replace one egg in baking.

Use pure seed oils in cold dishes: Flaxseed oil, walnut oil, and hemp seed oil are rich in ALA but are not heat-stable. Therefore, home cooks should absolutely avoid using these oils for frying, sautéing, or cooking at high temperatures. The correct way is to drizzle them directly over salads, warm soups, or stir-fries after turning off the heat to preserve the full value of omega-3 fatty acids.

Source: https://suckhoedoisong.vn/4-loai-hat-giau-omega-3-ho-tro-suc-khoe-tim-mach-169260531000107338.htm