Fish with high omega-3 content

Omega-3 fatty acids is important for nervous system, protecting heart from strokes and lowering blood pressure. Moreover, it lowers bad cholesterol and triglycerides.

The AHA recommends consumption of two-three servings of fish weekly. As fish is rich in both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA is the primary structural component of the brain, cerebral cortex, skin, and retina. EPA is able to help lower "bad" low density lipoprotein (LDL) cholesterol, which DHA cannot.

Fish is important source of omega-3 but not all fish are nutritionally equal as fatty fish is the richest source among fish.

Here are eight for you to consider:

Herring

Herring is a great source of omega-3, protein, calcium, magnesium, potassium, niacin, vitamin B-12 and selenium. 100 grams provides 158 calories and18 grams of protein.

Salmon

Salmon can be baked or grilled or it can be wrapped in sandwich or salad. Salmon is also high in protein, magnesium, potassium, niacin, vitamin B-12, and vitamin A. A 100-gram portion of tinned salmon provides 153 calories and offers 21 grams of protein and 20 percent of your daily calcium.

Mackerel

Mackerel can be grilled or baked. It can be also be canned. Mackerel is rich in omega-3, vitamin B-12, niacin, selenium, magnesium, iron, and potassium, plus a fair amount of protein. A 100-gram portion of fresh Spanish mackerel provides 139 calories and 19 grams of protein (38 percent of your daily value).

Sardines

Fresh sardines may be available and can be grilled, baked or smoked. Sardines are also high in vitamin D, niacin, and calcium. A 100-gram can of sardines provides 208 calories and delivers 25 grams of protein (50 percent of your daily value) and 38 percent of your daily calcium.

Anchovies

Anchovies are usually found in Caesar salad and 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. 100 grams of anchovies provides 210 calories and 29 grams of protein.

Halibut

It is a mild white fish that's still high in omega-3 fatty acids. Halibut is also an excellent source of protein, potassium, and niacin. A 100-gram portion of Alaskan halibut is a mere 116 calories and offers 21 grams of protein.

Rainbow Trout

It 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. A 100-gram portion of farmed rainbow trout provides 141 calories and offers 20 grams of protein.

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 an excellent source of omega-3 fatty acids, protein, magnesium potassium, vitamin B-12, and niacin. A 100-gram portion fresh yellow fin tuna is just 100 calories with 24 grams of protein.

Sources:

https://www.verywellfit.com/best-fish-for-omega-3-fatty-acids-2506714?utm_campaign=livinghealthy&utm_medium=email&utm_source=cn_nl&utm_content=15981857&utm_term=list_gl_ot_vft-default

https://www.momjunction.com/articles/safe-consume-fish-oil-pregnancy_0075506/#gref