From the Guidelines
The best sources of omega-3 fatty acids are fatty fish like salmon, mackerel, sardines, herring, and trout, which contain the most beneficial forms of omega-3s called EPA and DHA. For optimal intake, aim to consume at least two servings of fatty fish per week, as recommended by the American Heart Association 1. These fish are rich in very long-chain omega-3 polyunsaturated fatty acids, which have been shown to reduce the risk of sudden death and death from coronary artery disease in adults 1.
Some key points to consider when consuming omega-3 rich foods include:
- Fatty fish like salmon, mackerel, sardines, herring, and trout are the best sources of EPA and DHA
- Plant-based sources like flaxseeds, chia seeds, hemp seeds, and walnuts contain ALA omega-3s, which must be converted by the body to EPA and DHA
- Algae oil supplements provide a good vegan alternative to fish oil
- For those who don't eat fish regularly, fish oil supplements containing 250-500mg combined EPA and DHA daily can help meet needs
The benefits of consuming omega-3 rich foods are numerous, including:
- Reducing the risk of arrhythmias, thrombosis, and sudden cardiac death 1
- Lowering triglyceride and remnant lipoprotein levels 1
- Improving endothelial function and reducing inflammatory responses 1
- Supporting heart health and potentially improving mood and joint function
It's also important to note that the content of LC n-3 PUFAs is variable in seafood, with cold-water oily fish like salmon, anchovies, herring, mackerel, and sardines having the highest levels 1. Additionally, methods used to prepare fish should minimize the addition of saturated and trans fatty acids, as occurs with the use of cream sauces or hydrogenated fat during frying 1.
From the Research
Foods Rich in Omega-3 Fatty Acids
- Fatty fish, such as those containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) 2, 3, 4, 5
- Nuts and seeds, which contain α-linolenic acid (ALA) 2
- Vegetable oils, which contain α-linolenic acid (ALA) 2
- Algal oil, which contains DHA 3
- Fish oil supplements, which contain EPA and DHA 2, 4
Recommended Intake
- The American Heart Association recommends consuming fish (particularly oily fish) at least two times per week, which would provide ≈ 0.5 g/day of EPA + DHA for cardiovascular disease risk reduction 6, 5
- Recommended intakes of DHA+EPA from numerous international groups for the prevention and management of cardiovascular disease have been forthcoming, although most have not offered specific recommendations for the optimal individual intake of DHA and EPA 3
Population Intake
- U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake 6
- More than 90% of the U.S. population consumed less than the recommended 0.5 g/day of EPA + DHA from food sources 5
- Intake was highest in men aged 20 years or more, and lowest in children and women who are or may become pregnant and/or are lactating 5