Consuming more omega-3 fatty acids is a choice for a healthier lifestyle, according to MayoClinic.com. They cite research that shows that omega-3 intake helps lower cholesterol, benefits heart health and slightly lowers blood pressure. The American Heart Association recommends regular intake of fish to maintain healthy omega-3 fatty acid levels.
Salmon
Salmon is one of the top ten most consumed fish in the United States and contains over 1 g of omega-3 fatty acid per 3 oz. serving, according to the American Heart Association. Salmon can be grilled, poached or baked and is low in saturated fat. Salmon is available in frozen and fresh varieties and is often a healthy choice, available in most grocery stores and restaurants.
Pollock
Pollock is a large marine fish that contain 0.45 g of omega-3 fatty acid per 3 oz. serving. Pollock is also labeled as whitefish when purchased from grocery stores. The AHA recommends avoiding too much salt to season fish. Instead use lemon juice or low-sodium seasoning to spice up dishes.
Flounder
Flounder is among the top ten consumed fish varieties in the United States, the American Heart Association notes, and contains a big dose of omega-3 fatty acid at 0.48 g per 3 oz. of fish. Flounder is tasty and can be poached or baked, and is often stuffed for extra flavor and variety.
Catfish
Catfish is traditionally battered and fried before serving. The American Heart Association, however, advises against frying fish, especially if its consumption is for health. A 3 oz. serving of catfish contains about 0.2 to 0.3 g of omega-3 fatty acid. Consuming two servings of fish per week is recommended by the AHA.
Other Fish Varieties
The AHA highly recommends less popular varieties of fish for optimal omega-3 fatty acid consumption. Certain fatty fish are particularly good for omega-3 byproducts EPA and DHA. These include fish such as sardines, halibut, bluefish, herring, anchovies and albacore tuna.
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