Omega-3 is a type of polyunsaturated fat found in fish that lowers blood triglycerides and reduces the risk of heart attack, abnormal heart rhythms and death, according to MayoClinic.com. The American Heart Association recommends eating at least two 3.5 oz. cooked servings of fish, especially fatty fish, per week. Fatty fish are high in omega-3 fatty acids, such as eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. Fatty fish includes salmon, mackerel, sardines, albacore tuna and herring.
Anchovy
European anchovy, canned in oil, is the highest source of omega-3 fatty acids, with 3.4g of omega-3 fatty acids per 6 oz. portion, according to the University of Michigan Integrative Medicine. Anchovies are small fish, mostly silver in color, that are on the southern European coastline along the Mediterranean Sea. Anchovies can be added to salads and pizza or served as appetizers or part of a main course.
Salmon
Salmon is a popular fish in many cultures that can be baked, broiled, poached, grilled, fried, barbecued and smoked. It is low in saturated fat and loaded with omega-3 fatty acids. Wild salmon has 3.2g of omega-3 fatty acids per 6 oz. portion, according to the University of Michigan Integrative Medicine. The Linus Pauling Institute at Oregon State University reports that Chinook salmon contains 0.86g of EPA and 0.62g of DHA per 3 oz., Atlantic salmon contains 0.28g of EPA and 0.95g of DHA per 3 oz., and sockeye salmon contains 0.45g of EPA and 0.60g of DHA per 3 oz.
Mackerel
Mackerel is a fish primarily from the Atlantic Ocean that is part of cuisines in the United States and some European countries. Pacific and Jack mackerel have 3.2g of omega-3 fatty acids per 6 oz. portion, and Atlantic mackerel has 2.0g of omega-3 fatty acids per 6 oz. portion, according to the University of Michigan Integrative Medicine.
Sardines
Sardines are a rich source of calcium, vitamin B12 and omega-3 fatty acids, according to the George Mateljan Foundation. Pacific sardines have 2.8g of omega-3 fatty acids per 6 oz. portion and 0.45g of EPA and 0.74g of DHA per 3 oz.
Tuna
Tuna is a rich source of omega-3 fatty acids, but it can also contain mercury, which is a heavy metal, according to the American Heart Association. Bluefin tuna and white albacore tuna canned in water have 2.8g and 1.4g of omega-3 fatty acids, respectively, per 6 oz. portion. Canned white tuna and canned light tuna have 0.20g and 0.04g of EPA and 0.54g and 0.19g of DHA per 3 oz., respectively.
Herring
Herring are small fish populated in the northern waters of the Atlantic and Pacific oceans. Atlantic herring has 2.4g of omega-3 fatty acids per 6 oz. portion. Pacific herring has 1.06g of EPA and 0.75g of DHA per 3 oz.
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