People Living In These Areas Generally Get Way More Omega-3 Than Others

We've spilled a lot of digital ink recently on the nutrient value info of dietary omega-3 fatty acids, which promotes greater heart and brain health, along with a host of other nutritional benefits. And, yet, according to the American Health Association, most Americans don't get close to "enough" omega-3 fatty acids, which include DHA, EPA, and ALA — and many are regularly consuming close to none at all. And, yet, one group stands out among Americans in terms of folks getting a higher amount of life-giving omega-3 in their diets, as per a study by the Sanford School of Medicine at the University of South Dakota (via Science Direct): people who live in coastal areas.

This isn't just a Yank phenomenon, either. A study completed by Bulgaria's National Center for Public Health Protection (via the National Library of Medicine) determined that, worldwide, there was a correlation between access to fresh seafood (afforded to people living on coastlines) and better omega-3 levels as determined by blood testing. It's a known fact that certain types of seafood (including surprisingly rich sources like caviar!) are among the very best dietary sources of DHA and EPA. There are foods with more omega-3 than salmon, for instance, but not many of them — and some of those foods are different types of fish. 

In short, a seafood-heavy diet is one that's likely to be associated with higher omega-3 levels, and people living in coastal areas indisputably have better access to high-quality seafood. Are you just doomed to a life of poor dietary omega-3 if you live in a land-locked area? Not at all — in fact, there's a popular dietary template for eating that can point you in the direction of many heart-healthy foods that are omega-3 powerhouses.

Perhaps you've heard of the Mediterranean Diet, which is modeled after the dietary habits of folks living along (surprise!) the Mediterranean Sea. Sources like the Mayo Clinic and Johns Hopkins Medicine have drawn correlations between this way of eating and likelihood of consuming omega-3 fatty acids. The "diet" is long on fruits, veggies, whole grains, healthy fats, and lean proteins. Red meats aren't eaten often, and both dairy and added sugar are consumed sparingly. No food is a "bad" food, obviously, and most dieticians agree that almost anything can be consumed in moderation, but the strength of the Mediterranean Diet is its focus on healthier cooking methods and ingredients. Fatty seafood is a cornerstone of Greek, Middle Eastern, and Iberian diets, and all those sardines, mackerel, and salmon definitely do a body good. Not for nothing, the Mediterranean diet has been associated with a longer lifespan overall.

Does this mean that you need to toss the contents of your refrigerator and buy all new food? Absolutely not! Even baby steps towards more omega-3 mindfulness can have healthy benefits. Fresh-caugh fish is great, but we are lucky to live in an age of rapid transport and great fridge/freezer technology, to say nothing of canned fish — so anyone can get in on the movement. Consider replacing one or two meals a week with heart-healthy seafood, especially if the swaps concern red meat or fried foods. Try some approachable meals that incorporate SMASH fish (salmon, mackerel, anchovy, sardines, herring) like lox on a bagel or the trendy sardine toast going around social media. Eating "perfectly" is an unattainable and damaging concept, but incorporating omega-3s the Mediterranean way is something anyone can do, regardless of geography.