Omega-3 fatty acids are beneficial to preventing or reducing the risk of developing high cholesterol, which leads to increased risk of heart or cardiovascular disease. The American Heart Association states that fish is an excellent source of protein and contains less saturated fats than other meats. Fish containing rich sources of omega-3 fatty acids can come from fresh water as well as saltwater sources, and each contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two of the most common types of omega-3 fatty acid that not only lower bad (LDL or low-density lipoprotein) in the body, but may prevent various types of cardio vascular conditions like high blood pressure, blocked coronary arteries and prevent strokes and heart attack.
Salmon
Salmon species can be found in the Pacific or Atlantic, and are known by various names, including Alaskan, Coho, Chinook and Sockeye. Whenever possible, choose fresh salmon over farmed salmon, as the former doesn't contain any preservatives, artificial coloring or pesticides.
Mackerel
Eat fish like mackerel at least once a week to reduce risk of coronary artery disease by at least 15 percent, states Diane Welland, MS, RD in a 2008 "Today's Dietitian" (Vol. 10 No.11) issue. Cold-water varieties of fish such as mackerel and trout contain the highest levels of EPA and DHA.
Trout
Enjoy trout for a weekly dinner, which comes in a variety of species that include Rainbow and Brook, Cutthroat and Redband, among others. Trout is a non-fatty fish that offers omega-3 benefits regardless of species.
Tuna
Eat tuna at least once a week, as it is a deep ocean fish, which are the richest sources of omega-3 fatty acids. Shellfish such as shrimp also offer benefits. You can even get omega-3 fatty acids from canned tuna if you prefer, but choose water-packed over oil-packed to preserve more of the omega-3 fats while draining. Light-meat tuna includes Yellowfin, Bluefin and Skipjack, while Albacore is considered the "white meat" of tuna species.
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