A few people have asked lately about my recent focus on omega-3s, so I wanted to share a little more about what sparked that interest and what I’m doing about it.

This shift became more concrete for me after getting blood work done through Function Health. Read my most recent review here. One of the markers included in my results was an omega check, and my score came back at 5.1. From what I understand, you ideally want that number to be above 5.4, so seeing that gave me a gentle nudge to be a little more intentional.

Nothing crazy- just a simple change I can make to hopefully boost my omega-3s and get me into that >5.4 range. I’ll be excited to test it and see the results at my next blood draw.

For me, one of the easiest ways to support that has been adding mackerel into my lunch rotation a couple times a week, usually two to three times depending on the week. You hear more about sardines typically and I still want to try to incorporate them, but I feed them to Finley fairly regularly so in my head it feels like eating dog food. Tell me how you love sardines so I can be converted!

Sardines and mackerel are both great omega-3-rich options, but mackerel tends to be higher in omega-3s overall. That said, sardines are typically lower in mercury, which makes them an easy staple to rotate in regularly. Going with a chub mackerel or Atlantic option is better/lower in mercury than King Mackerel.

What Made Me Start Paying Closer Attention to Omega-3s

While I’m fascinated by health topics, I’m not someone who obsesses over every health metric or turn food into a full-time project. But I do appreciate learning where small habits can make a real difference, and omega-3s kept standing out as one of those areas worth paying attention to.

They’re often associated with brain health, heart health, and inflammation support, and while I’m not interested in overcomplicating it, I am interested in paying attention when my own data suggests there’s room for improvement.

Why I Chose Food First

When I decided to be more intentional about omega-3s, I wanted to begin with food.

That’s usually my preference when I can manage it. I like finding a realistic way to work something into everyday life instead of relying on a big overhaul or another supplement. I’m much more likely to stay consistent with a simple food-based habit than with something that feels complicated or too pricy.

Why Mackerel Has Been Such an Easy Win

Mackerel is rich in omega-3s, easy to keep on hand, and requires almost no effort if you’re using the tinned kind. That alone makes it a great fit for lunch.

I know it may not sound like the trendiest meal, but it has actually become one of those foods I genuinely enjoy because it’s so practical and I’ve found a way to make it taste pretty darn good. When lunch is simple and decided, I’m much more likely to eat something nourishing instead of piecing together something random that leaves me hungry an hour later.

How I’ve Been Eating It for Lunch

OK, I will admit this sounds a little bougie for lunch, but it cooks up fairly fast and it is really good.

• 1 can of mackerel, drained.
• 1 small tomato, diced
• 1/2 a small onion, diced
• clove of garlic

In a little olive oil I cook the tomato and onion for about 5 minutes until soft and aromatic. Add the garlic and cook for another minute. Add the fish with a sprinkle of salt and pepper and cook under heated. I’ve had this over rice (SO good), over a baked potato, and as just a side with a salad. I usually double it, too, since I make it for both David and myself.

If I don’t have time to cook it up, I keep it simple by plating up:

• tinned mackerel
• crackers or toast
• sliced cucumber or another crunchy vegetable
• mustard, lemon, or a little mayo

It’s less of a recipe and more of a repeatable formula, which honestly is often what helps the most in a busy season. I don’t need lunch to be exciting every day. I just need it to be easy, satisfying, and supportive.

Why This Habit Has Actually Stuck

The reason this has worked so well for me is because it checks so many boxes at once.

It’s:

• quick
• filling
• high in protein
• rich in omega-3s
• easy to keep stocked
• simple to prepare

That combination matters.

I think a lot of healthy habits fail not because they aren’t good ideas, but because they ask too much of us in the middle of regular life. This one feels manageable, and that’s exactly why I’ve been able to keep doing it.

Small Changes Still Count

One thing I keep coming back to lately is that not every health-supportive habit has to be dramatic to be worthwhile.

Sometimes it looks like going for a walk after dinner. Sometimes it looks like eating a little more protein at breakfast. Sometimes it looks like finding one lunch you can repeat a few times a week that helps fill a gap you didn’t even realize was there.

That’s really what this has been for me. Not a major health reset. Not an extreme plan. Just a small, sustainable shift based on something I noticed in my blood work and wanted to improve. I feel like those are often the kinds of habits that end up making the biggest difference over time because they are easy to stick with.

If you’ve found an easy way to add more omega-3s into your week, I’d love to hear about it.