Omega-3 Rich Fish

Omega-3 fatty acids lower your risk of heart disease mainly by lowering triglycerides and countering inflammation.

You can find these fats in a variety of sources, including spinach, mustard greens, wheat germ, walnuts, flaxseed (and flaxseed oil), soybean and canola oil, and even pumpkin seeds. But the very best source is fish.

Not all fish are created equal, however. This handy chart will help you choose fish with the highest omega-3 content.

Type of fish Total omega-3 content per 3.5 ounces (grams)
Mackerel 2.6
Trout, lake 2.0
Herring 1.7
Tuna, bluefin 1.6
Salmon 1.5
Sardines, canned 1.5
Sturgeon, Atlantic 1.5
Tuna, albacore 1.5
Whitefish, lake 1.5
Anchovies 1.4
Bluefish 1.2
Bass, striped 0.8
Trout, brook 0.6
Trout, rainbow 0.6
Halibut, Pacific 0.5
Pollock 0.5
Shark 0.5
Sturgeon 0.4
Bass, fresh water 0.3
Catfish 0.3
Ocean perch 0.3
Flounder 0.2
Haddock 0.2
Snapper, red 0.2
Swordfish 0.2
Sole 0.1

Source: The Health Effects of Polyunsaturated Fatty Acids in Seafoods

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