Omega-3 Rich Seafood
Have you had fish twice this week? The American Heart Association (AHA) thinks you should!

For most healthy adults and children, the recommendation is to include fish and shellfish in meals twice a week to benefit from their omega-3s, vitamins, minerals, and more. You can also look to walnuts or walnut oil, flaxseed or flaxseed oil, canola oil, or soybean oil to boost omega-3 intake.

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What's In It for You?
  • A healthier heart
  • Healthy child development
  • High quality protein with less saturated fat
  • Lower triglycerides, slows down plaque hardening
  • Slightly lowers blood pressure

Top 5 Take-Home Tips

  • You're thinking about dinner: Try baking or grilling fish with spices, herbs or lemon juice. See our "How to Cook It" section to learn delicious ways to prepare fish and seafood for your family.
  • You want to minimize mercury intake: Removing the skin and surface fat from fish before cooking definitely helps. However, this is not as much of an issue with lower-mercury fish.
  • Wild-caught vs. farmed fish— which is better for you?: Whether wild or farmed, regularly eating a variety of fish — from a variety of sources — will help you meet your omega-3 needs.
  • You're over 45: For middle-aged and older men and post-menopausal women, the health benefits of eating fish far outweigh concerns about mercury.
  • You're pregnant, nursing or a young child: The benefits of eating fish twice a week outweigh the risks for you, too. However, you should avoid shark, swordfish, king mackerel and tilefish because of potentially high mercury levels. Instead, say yes to some of the lower-mercury options provided below.

Recommended Daily Intake of Omega-3s

If you... You should eat...
Are a generally healthy child or adult, including pregnant women, and do not have Coronary Heart Disease (CHD). Lower-mercury fish and shellfish, twice a week:
  • Canned light tuna or salmon
  • Pollock, cod or catfish
  • Flounder or sole
  • Crabs, shrimp, scallops and clams
Or plant sources of Omega-3s:
  • Walnuts and walnut oil
  • Flaxseed and flaxseed oil
  • Soybeans, tofu and soybean oil
  • Canola oil, corn oil, safflower oil
Have been diagnosed with CHD. About 1000mg/day omega-3s from fatty fish, such as: salmon, mackerel, herring, lake trout, sardines and albacore tuna.

Also consider talking to your health care professional about an EPA+DHA (types of omega-3s) supplement.
Need to lower your trigylcerides (TG) — that third number on your cholesterol results that comes after the HDL and LDL scores. 2000-4000mg/day of EPA+DHA, probably as a supplement or capsule under a physician's care.


Specific Fish and Their Omega-3 Levels
With so many fish in the sea, how will you choose? The chart below compares milligrams of omega-3 (per 4-ounce serving) in various fish and seafood.

1000+ mg Omega-3 Salmon, shark, swordfish, tuna (albacore), trout, whitefish
400-800 mg Omega-3 Farmed catfish, halibut, striped sea bass, shrimp
400 or fewer mg Omega-3 Small clams, Atlantic cod, Alaska king crab, flounder, grouper, lobster, mussels, oysters, scallops, snapper, sole