How to Add Chia to a Heart-Healthy Diet

Here’s what you need to know about adding this nutritional powerhouse to your family’s diet

You should be able to find chia-based foods throughout your supermarket including in pastas, oil and non-dairy milk alternatives. Why chia? It is a great source of protein and dietary fiber. But chia is most famous for its abundant ALA omega-3 content. 

ALA is the only omega-3 that is considered biologically an ‘essential’ fatty acid because the body can’t make it on its own. You must get it from your diet. The National Institutes of Health recommends that adults consume between 1.1 and 1.6 grams of omega-3 ALA daily. That can be challenging, especially if someone in your family is not a fish eater. Because it’s a plant, chia makes it easy to get enough ALA without having to deal with a fishy aftertaste. 

How to choose the best chia products for your family 

As food manufacturers jump on the chia bandwagon, you’ll want to make sure you’re getting high-quality chia products made from premium seeds. Chia products should be produced sustainably, so they are as good for the planet as they are for your family.  

It’s also smart to check the ingredient labels, especially if you crave plant-based goodness but you’re sensitive to some ingredients. Some non-dairy milk alternatives, for example, may have gluten-containing additives.