Many people are concerned with the mercury content in fish. However, in most cases, the risk of mercury intake is vastly outweighed by the benefits provided by the omega-3 fatty acids in several types of fish. Omega-3 fatty acids are helpful in preventing heart disease and are an essential component of a healthy diet.
Herring
Herring are an oily fish that provide about 1.4 grams of omega-3 fatty acids per serving. This is an impressive amount, making this small fish a great addition to any heart-healthy diet. Herring comes in a variety of forms from fresh to canned, dried, pickled and fermented.
Salmon
Salmon is most likely the best source of omega-3 fatty acids with 1.9 grams of the substance included per serving. This fish can be pricey, but it's well worth it, especially when caught fresh in Alaska. You can find salmon in fresh, canned and frozen varieties.
Mackerel
Mackerel features red meat and is high in omega-3 fatty acids with 1.8 grams per serving. Atlantic mackerel is your best choice as it's less likely to be high in mercury. Often used in sushi, mackerel is loaded with vitamin B12 as well and can be purchased in fresh, canned and frozen varieties.
Lake Trout
Lake trout are found in just about every freshwater source but are best-known for coming from the Great Lakes in the U.S. and Canada. Nearly 2 grams of omega-3 fatty acids are included per serving, making this fish an excellent addition to your diet. Lake trout is most often served baked, grilled, boiled or deep-fried.
Other Seafood Sources
Many other kinds of fish are high in omega-3s as well. A few good examples include sardines, flounder, rockfish, cod, pollock and sole. Even shellfish are high in omega-3s, examples of which include scallops, oysters, crabs and shrimp.
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