Omega-3 fats are a class of unsaturated fatty acids that you must obtain from the foods you eat. Fish is rich is a certain type of omega-3 fatty acid, eicosapentanoic acid or EPA. According to the American Heart Association, omega-3 fats benefit the heart of both healthy as well as those at high risk of--or who have--heart disease. All fish contain some omega-3 fatty acids but certain varieties are particularly rich sources. Furthermore, the American Heart Association recommends consuming at least two 3.5-oz servings of fish, especially fatty fish, weekly.
Salmon
Salmon is high in omega-3 fats, particularly Atlantic wild salmon. One serving, or a 3-oz. portion, provides 2,198mg; nearly twice as much as you can obtain by taking many fish oil supplements. A 3-oz. portion of farmed Atlantic salmon is still rich in omega-3 fats but provides less; about 1,921mg. Chinook salmon is next, providing about 1,822mg per 3-oz. portion. The same amount of sockeye salmon provides 1,210mg. Even canned salmon is an excellent source of omega-3 fats. A 3-oz. portion of canned salmon with bones, that has been drained, provides 1,117mg.
Herring and Tuna
Herring and fresh tuna are also rich in omega-3 fats. Pacific herring contains the most omega-3 fats; about 2,055mg per 3-oz. cooked portion. Atlantic herring is still an excellent source of omega-3 fats, providing 1,885mg per 3-oz. cooked portion. Pickled Atlantic herring, though not typically eaten in large quantities, is a concentrated source of omega-3 fats, providing about 415mg per boneless, 1-oz. serving. A 3-oz. portion of fresh blue fin tuna, cooked, provides 1,414mg omega-3 fats.
Mackerel, Halibut and Other
There are several varieties of mackerel. Jack mackerel, from canned, drained, solids only, provides the most omega-3 fats, about 1,377 mg. A 3-oz. portion of Spanish mackerel, cooked, offers 1,239mg omega-3 fats while the same amount of cooked Atlantic mackerel provides 1,209mg. A 3-oz. cooked portion of Greenland halibut offers approximately 1,145mg omega-3 fats.
Other fish rich in omega 3 fats include sablefish, anchovies, whitefish, sardines and trout. Certain shellfish, including Pacific and Eastern wild oysters, are also high in omega 3 fats.
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