The #1 Nutrient to Lower Inflammation, Recommended By Dietitians (2024)

Inflammation is a buzzword that rightfully comes up quite often. While not all inflammation is bad, chronic inflammation has been linked to many serious conditions, like heart disease, cancer and cognitive decline. The good news is that eating the right nutrients can prevent and lower inflammation in the body. As a matter of fact, you may be surprised to learn that omega-3s are actually one of the best nutrients to lower inflammation.

Omega-3s are polyunsaturated fatty acids, and there are three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in nuts and seeds, while EPA and DHA come from marine life, like algae and fish. As long as you don't fear the fat, getting this nutrient on a daily basis is simple. This article will teach you more about omega-3s, how they help with inflammation, and ways to consume more of them in your diet.

Pictured Recipe: Skillet Lemon-Garlic Salmon

How Omega-3s Help with Inflammation

"When we eat omega-3s, our cell membranes are able to produce metabolites that soothe inflammation and flip a switch that tells the body to start healing damage to cells and tissues caused by inflammation," says Maggie Moon, M.S., RD, a brain health nutrition expert and best-selling author of The MIND Diet. "Our cell membranes love omega-3s; good cell membrane integrity is what keeps our cells functioning as they should," adds Moon.

In addition, "omega 3s can help create "mediators" or communications in the body that help balance inflammation that's good for the body (like when you heal from a wound) and inflammation that's not good —when it becomes chronic, systemic and can lead to the development or worsening of chronic diseases," says Seattle-based registered dietitian nutritionist, Ginger Hultin, M.S., RDN, CSO, owner of Ginger Hultin Nutrition and author of Anti-Inflammatory Diet Meal Prep.

Speaking of chronic disease, omega-3s have been shown to potentially prevent several conditions. Below are some of the ways that omega-3s help with inflammation.

May Help Support Your Heart

There is an abundance of research about the benefits of omega-3 intake and cardiovascular health. "Omega-3s may have a positive impact on many aspects of the [cardiovascular] system, from mildly thinning the blood to possibly reducing blood pressure or triglyceride levels, and even playing a role in lowering the risk of coronary heart disease or cardiovascular events, like heart attacks," says Hultin. In fact, a 2019 meta-analysis from the Journal of the American Heart Association found that intake of marine sources of omega-3s may lower the risk of heart attack, cardiovascular disease and death from heart disease. The study authors attribute these findings to the anti-inflammatory effects of the unsaturated fat.

"In addition, [a 2022 study in Advances in Nutrition] shows that walnuts, the best source of omega-3 ALA among nuts, have a beneficial role in keeping the heart and brain healthy for healthy aging," says Moon.

May Benefit Your Brain

"Brain matter is 60% fat, and it prefers omega-3s to help neurons communicate efficiently," says Moon. Not only do omega-3s keep the brain functioning properly, they may also improve cognitive function. "There's some fascinating research on omega-3s and brain health, including a potential protective benefit against cognitive decline/impairment," says Hultin.

A 2023 meta-analysis in The American Journal of Clinical Nutrition states that increased intake of EPA or DHA is associated with a lower risk of cognitive decline and may even reduce the risk of Alzheimer's disease. Again, the results are likely due to the antioxidant nature of omega-3s.

May Improve Your Mood

Due to their ability to fight inflammation, omega-3s may impact cortisol (a stress hormone) levels in the body. A 2021 randomized controlled trial in Molecular Psychiatry asked healthy adults to supplement with omega-3s or placebo for four months. The group that supplemented with omega-3s had up to 30% lower cortisol levels. Due to these results, the authors believe that omega-3 supplementation may reduce stress levels and depression risk.

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

Do your body a favor and add more omega-3s to your eating plan. Here are simple ways to get more of this nutritious fat.

Eat Fish at Least Twice a Week

The American Heart Association recommends eating fish at least twice per week, but most people don't reach this goal. "If you eat fish and seafood, some of the richest sources [of omega-3s] are salmon, herring, sardines, mackerel and trout," says Hultin. "For people who are worried [that] cooking fish is complicated, or it'll spoil too quickly, I tell them they can pan-sear fish from frozen in a little olive oil for a few minutes, season it, add some liquid, then cover to steam through for 6 to 8 more minutes," says Moon. Or keep it simple with 5-Ingredient Miso-Glazed Salmon or Gochujang-Glazed Grilled Mackerel.

Opt for Tinned or Canned Fish

"Tinned fish is having a moment," says Moon. "They're conveniently shelf-stable, and options like anchovies and sardines are a sustainable blue foods choice," she adds. Add anchovies to pasta with broccoli for a savory and simple weeknight dinner, or throw sardines on a Greek salad for an easy lunch.

Incorporate Nuts and Seeds into Your Diet

If you're not into fish, incorporate nuts and seeds into your diet for omega-3s. "Walnuts are the only nut with a significant amount of omega-3 ALA at 2.5 grams per handful (about an ounce), which is more than 100% of the daily recommended intake," says Moon. In addition to tossing them into breakfast bowls, walnuts can be used in pesto or as a plant-based taco meat. Hultin adds that flaxseeds are a good source of omega-3s and are a great addition to smoothies.

The Bottom Line

Omega-3s are a beneficial unsaturated fat that helps lower inflammation in the body. Eating omega-3s may reduce your risk of heart disease and cognitive decline. That said, other nutrients, like antioxidants, also play a role in lowering bodily inflammation. Incorporate more fish, nuts and seeds into your daily diet to get omega-3s regularly.