Fish, particularly large cold-water fatty fish, represent the best source of omega-3 fatty acids docosahexaenoic acid, or DHA and eicosapentaenoic acid, or EPA. An adequate intake of DHA and EPA appears to have a protective benefit against heart disease by lowering cholesterol levels and reducing plaque buildup, called atherosclerosis, in blood vessels. But many people shy away from fish products either due to concerns about mercury contamination or because they don't eat animal proteins. Other sources of DHA and EPA are available, although fish remains the best source.
Flaxseed
Plants such as flaxseed contain the omega-3 fatty alpha-linolenic acid, also called ALA. While ALA has benefits, it may not have the heart-protective benefits of DHA and EPA. Alpha-linolenic acid breaks down into DHA and EPA after it's consumed, but it converts ALA inefficiently, so that only a small portion breaks down into DHA and EPA. Because of this, you need to eat higher doses of flaxseed to obtain the same amounts of DHA and EPA available from fish. It takes about 7.2 g of flaxseed to equal 1 g of fish oil, the University of Maryland Medical Center explains. Flaxseed can be sprinkled on foods; one tablespoon of ground flaxseed contains 1.6 g of ALA.
Oils
A number of oils besides fish oil can supply ALA, which can break down into DHA and EPA. Oils generally contain a more concentrated source of ALA than the whole plant. Flaxseed oil, the best non-fish source of DHA and EPA, supplies 7.3 g of ALA per tablespoon, according to the Linus Pauling Institute at Oregon State University. Canola oil contains 1.3 g per tablespoon, while mustard oil contains 0.8 g of ALA per tablespoon. Soybean oil supplies 0.9 g per tablespoon compared to 0.7 g in 1/2 cup of tofu. Linseed and pumpkin seed oils also contain ALA.
Walnuts
Walnuts and walnut oil can also serve as a source of ALA. English walnuts contain contain 2.6 g, while black walnuts contain only 0.6 g of ALA. Walnut oil contains 1.4 g per tablespoon.
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