A few people have recently asked about my recent focus on omega-3s, so I wanted to share a little more about what sparked my interest and what I’m doing about it.
This change became more concrete for me after getting a blood test work health. Read my most recent review here. One of the markers included in my results was Omega Check, and my score came back 5.1. As far as I understand, ideally this is the number you want above 5.4So seeing this encouraged me to work with a little more intention.
Nothing too crazy – just a simple change I can make to boost my omega-3s and get me into that >5.4 range. I will be excited to test it and see the results at my next blood draw.
For me, one of the easiest ways to support this is to include mackerel in my lunch twice a week, usually two to three times depending on the week. You usually hear more about sardines and I still want to try incorporating them, but I feed them to Finley regularly so in my mind it feels like I’m eating dog food. Tell me how much you love sardines so I can convert!
Sardines and mackerel are both excellent choices rich in omega-3s, but mackerel has a higher concentration of omega-3s overall. That said, sardines are generally low in mercury, making them an easy staple to have on a regular basis. going with one chub mackerel Or is the Atlantic option better/lower in mercury than king mackerel.
Why I started paying more attention to Omega-3
Although I’m fascinated by health topics, I’m not one to pay attention to every health metric or turn eating into a full-time project. But I appreciate learning where small habits can make a real difference, and omega-3 is one of those areas to focus on.
They’re often linked to brain health, heart health, and inflammation support, and although I’m not interested in making it more complicated, I’m interested in paying attention when my own data suggests there’s room for improvement.
Why did I choose food first?
When I decided to be more conscious about omega-3s, I wanted to start with food.
This is usually my preference when I can manage it. I like to find a realistic way to make something work in everyday life rather than relying on a big change or some other supplement. I’m more likely to stick to a simple food-based habit than something that seems complicated or too expensive.
Why was the mackerel such an easy win?
Mackerel is rich in omega-3s, easy to have on hand, and takes almost no effort if you’re using the canned type. This alone makes it perfect for lunch.
I know it might not seem like the trendiest food, but it’s actually become one of the foods I really enjoy because it’s so practical and I’ve found a way to make it taste great. When lunch is simple and fixed, I’m more likely to eat something nutritious rather than add some random stuff that leaves me hungry an hour later.
How am I eating this for lunch
Okay, I’ll admit it sounds a little strange for lunch, but it cooks quite fast and it’s really good.
- 1 can of mackerel, drained.
- 1 small tomato, cut into pieces
- 1/2 small onion, cut into pieces
- clove of garlic
In a little olive oil I cook the tomatoes and onions until soft and fragrant, about 5 minutes. Add garlic and cook for another minute. Sprinkle salt and pepper on the fish and cook on high flame. I’ve eaten it over rice (very good), over baked potatoes, and with salad. I usually double it too, because I make it for David and myself.
If I don’t have time to cook it, I keep it simple by plating:
- canned mackerel
- crackers or toast
- chopped cucumber or any other crunchy vegetable
- Mustard, lemon, or a little mayo
It’s less of a recipe and more of a repeatable formula, which honestly often helps the most during busy seasons. I don’t need lunch every day to be exciting. I just need it to be easy, satisfying and helpful.
Why exactly does this habit stick?
The reason this has worked so well for me is because it checks so many boxes at once.
Its:
- Quick
- to fill
- high in protein
- Rich in Omega-3
- easy to stock up
- easy to prepare
That combination matters.
I think a lot of healthy habits fail not because they aren’t good ideas, but because they demand too much from us in the midst of routine life. It feels manageable, and that’s why I’m able to continue.
Small changes still matter
One thing I keep repeating lately is that not every health-supporting habit needs to be dramatic to be worthwhile.
Sometimes it feels like going for a walk after dinner. Sometimes it feels like eating a little more protein at breakfast. Sometimes all it takes is finding a lunch you can repeat a few times a week that helps fill a gap you don’t even realize you have.
That’s really what it’s been like for me. No major health reset. Not an extreme plan. Just a small, sustainable change based on what I saw in my blood work and wanted to improve. I feel like these are often the habits that make the biggest difference over time because they are easier to stick to.
If you’ve found an easy way to add more omega-3s into your week, I’d love to hear about it.
