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Omega-3 fatty acids are essential for brain and nervous system function, plus they’re good for your heart because they decrease the risk of arrhythmias, lower triglyceride levels and blood pressure, and they help keep plaque from clogging your arteries. You know fish are probably still the best source of omega-3. But not all fish are created equal — some have more omega-3’s than others. The following seven fish are all rich in omega-3 fatty acids.

7. Salmon


Salmon steaks and fillets can be baked, grilled, sauteed, or poached. Or you can keep a can of salmon on hand to make salmon salads or sandwiches. Salmon is also high in protein, magnesium, potassium, niacin, vitamin B-12, and vitamin A.

6. Mackerel


Mackerel is often smoked or canned, but fresh mackerel filets can also be grilled or baked. Besides the omega-3 fatty acids, mackerel is high in vitamin B-12, niacin, selenium, magnesium, iron and potassium, plus a fair amount of protein.

5. Sardines

Fresh sardines

Sardines are small oily fish that you’ll typically find in cans. They’re often served with crackers as an appetizer. Fresh sardines may be available and can be grilled, baked or smoked. Sardines are also high in vitamin D, niacin and calcium.

4. Anchovies


Anchovies are often found on pizza or Ceasar salads, and you’ll find them in cans when you go grocery shopping. Fresh anchovies can be grilled or used in recipes that call for sardines. Anchovies are also high in protein, calcium, potassium, selenium, vitamin B-12 and niacin.

3. Halibut


Halibut is a good fish for people who don’t like the strong flavor of most oily ocean fish — it’s a mild white fish that’s still high in omega-3 fatty acids. Halibut is also a great source of protein, potassium, and niacin.

2. Rainbow Trout

Louis Cahill Photography

Rainbow trout is another mild white fish, so it’s good for people who don’t like salmon or tuna. Besides being high in omega-3 fatty acids, rainbow trout is also a good source of protein, calcium, magnesium, and niacin.

1. Tuna

Albacore Thunnus alalunga fish and bluefin tuna

Tuna is typically served as fillets or steaks, and it can be grilled, baked, or broiled. You’ll also find canned tuna in your local grocery store. Tuna is a good source of omega-3 fatty acids, protein, magnesium potassium, vitamin B-12 and niacin.

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