1. Canned salmon. Sockeye salmon is always wild-caught, costs less than fresh or frozen salmon, and has the added benefit of the canning process, which softens the bones, making them an edible source of calcium.
2. Canned sardines. Another fish-based source of omega-3s, choose sardines packed in water or olive oil.
3. Walnuts. A good vegetarian source of omega-3 fatty acids that promote cardiovascular health and tone down inflammation, and contain ellagic acid, an antioxidant compound that helps support a healthy immune system and that may help protect against cancer.
4. Freshly ground flaxseed contains both omega-3s and soluble fiber. Grind flaxseed daily in a coffee grinder at home (buy one specifically for this purpose) and sprinkle one to two tablespoons a day on salads or cereals.
5. Chia seeds. An important part of the diet of ancient Aztecs and Mayans, chia seed is rich in omega-3 fatty acids, as well as vital minerals including calcium, phosphorus and magnesium.