Rich in heart-healthy omega-3 fats, fish oil has the potential to lower triglycerides, regulate abnormal heart rhythms, reduce the risk of stroke, lower blood pressure and protect against heart disease, the Mayo Clinic explains. Despite its potential benefits, you may choose to avoid this supplement due to allergies, vegetarian preferences or other dietary concerns. If you want to reap the health perks of omega-3 fats without consuming fish oil, consider using high omega-3 plant foods as an alternative.
Flaxseed Oil
Flaxseeds are one of the richest sources of omega-3 fats in the plant kingdom, and flaxseed oil provides a concentrated form of these health-boosting lipids--particularly an omega-3 fat known as alpha-linolenic acid, or ALA. Although the human body doesn't use ALA as efficiently as the fats found in fish, flaxseed oil may still provide similar benefits in large doses, the University of Maryland Medical Center notes. To receive equivalent omega-3 fats, consume 7.2 g of flaxseed oil for every 1 g of fish oil.
Walnuts
Flavorful and crunchy, walnuts boast a high level of healthy oils, with a 1/4 cup serving yielding nearly 95 percent of the recommended daily intake of omega-3 fats. Compared to fish oil, walnuts provide similar support for cardiovascular health while offering several additional health benefits--including an improvement in cognitive function and a reduction of symptoms related to asthma, rheumatoid arthritis, eczema and psoriasis, according to World's Healthiest Foods. As an added perk, walnuts contain an antioxidant known as ellagic acid that may boost immune function and help protect against cancer.
Hulled Hemp Seeds
Along with being a rich source of plant-based protein, hemp seeds offer high levels of omega-3 fats and may provide benefits similar to those of fish oil. One tbsp. of hulled hemp seeds contains nearly 1 g of omega-3 fats, according to the Vegetarian Society, and also provides 3 g of omega-6 oils, another type of essential fatty acid. To maximize your absorption of the nutrients in hemp seeds, consume varieties with the fibrous outer hull removed, or search for unrefined hemp seed oil to use as a supplement or as a flavorful cooking ingredient.
Seaweed
Along with imparting a distinctive, salty flavor to foods, seaweed packs a nutritional punch--including omega-3 fats linked to cardiovascular health and reduced cancer risk, according to Bastyr University. In addition to providing the same healthy fats as fish oil, seaweeds offer a range of B vitamins, as well as potassium, calcium, iron, iodine, selenium and magnesium. To incorporate seaweeds into your diet as a source of omega-3 fats, sprinkle varieties that include nori onto pasta, soups and other dishes requiring seasoning.
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