Fish is known as an excellent source of omega-3s but it’s important to remember that some types of fish contain more omega-3s than others. Omega-3 fatty acids, specifically EPA and DHA, are found in fatty fish and are good for your heart and your health as they can lower your risk of heart disease mainly by lowering triglycerides and countering inflammation. So, let’s present you 3 great fish sources of omega-3.
The highest amount of omega-3 comes from mackerel, 2.6 grams per 3.5 ounces. Atlantic mackerel is considered the best choice as this small fish has very little mercury levels. On the other hand, you may want to avoid king mackerel as it may contain high levels of methylmercury.
With 1.7 grams of omega-3 fatty acids per 3.5 ounces, herring is a great choice for your diet. These oily fish have a long history as an important food and are often salted, smoked or pickled. The larger Atlantic herring is a good choice as well as the smaller Baltic herring, both high in omega-3s and low in mercury levels.
3. Wild Salmon
Salmon is another top choice of omega-3s but it’s essential to stress the importance of the word “wild” on your choice of fish. Wild salmon is high in omega-3s, (with 1.5 grams of omega-3 fatty acids per 3.5 ounces) and low in contaminants but it’s also important to choose fish that are caught using sustainable fishing techniques in the wild. The farmed variety of salmon often comes from farming practices that may produce waste and can spread parasites and disease to the fish. Researchers think antibiotics, pesticides and other chemicals used in raising farmed fish may cause harmful effects to people who eat the fish.
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