Plant-Based Omegas One way to include more heart-healthy polyunsaturated fats in your diet is by replacing some servings of meat and poultry with seeds--they’re not just for birdfeeders! An example would be using a small amount of seeds like chia, flax, pumpkin, or hemp as toppings on salads or soups. Since they are high in calories, eat them in small portions. Seeds are especially important for individuals who do not consume meat or poultry because seeds also contain essential amino acids and minerals, including zinc, copper, and magnesium. Recently, chia and flax seeds have received particular attention due to their uniquely high amounts of omega-3 fatty acids, a type of polyunsaturated fat. You may have even seen statements in blog posts or on food labels about a serving of chia or flax seeds containing more omega-3s than a serving of [...]