Studies show omega-3s can reduce risk of heart disease, depression, dementia and arthritis, and improve overall happiness.

The American Heart Association and several other prominent health organizations suggest an intake of at least 250 to 500 milligrams of omega-3 EPA+DHA per day, that’s equivalent to about two meals of oily fish per week. That’s where we get the #Seafood2xWk from!

The recommendations call for a variety of fish or to select “fatty” or “oily” fish – but what does that mean? And why? These fish are the ones with the highest omega-3 fatty acids.

What’s a Fatty Fish?

  • Fattier fish have more than 5% fat.
  • Seafood with the highest omega-3s have a firmer texture, a richer flavor and deeper color (usually).
  • They are perfect for broiling, grilling, poaching, baking, or even microwaving.

Which Fish Have the Most Health Benefits?

While all fish are excellent high-quality protein options, those with the highest amounts of omega-3 fatty acids are packed with the most heart, brain, eye and overall health benefits. Some shellfish also are rich in omega-3s. Check out this chart  (a print out of the chart is available here):

> 1,000 mg omega-3s


Oysters (Pacific)
Sablefish / Black Cod
Salmon (Atlantic, Chinook, Coho)

500 – 1,000 mg omega-3s


Alaskan Pollock
Salmon (Chum, Pink & Sockeye)
Sea Bass
Tuna (Albacore/White)

The American Heart Association recommends 1,000 milligrams of EPA+DHA per day for patients with coronary heart disease.

If you are not able to meet the omega-3 recommendation from seafood, then consider supplementing with omega-3 EPA+DHA capsules.

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