Omega-3 fatty acids are polyunsaturated fats and consist of three types: EPA, DHA and ALA. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are primarily found in certain kinds of fish. Another type of omega-3 fatty acid, alpha-linolenic acid (ALA), is found in plants.
Certain types of fish are rich in EPA and DHA. These essential polyunsaturated fats reduce C-reactive protein (CRP) and interleukin-6, two inflammatory proteins in your body. A six-month study demonstrated that consuming 960 mg/day of EPA and 600 mg/day of DHA lowered CRP.¹
To lower your risk of mercury exposure from eating fish, be sure to choose the right fish*.
Per Consumer Reports, a 6-oz. serving of:
- Salmon contains 4 mcg of mercury
- Canned albacore tuna contains 60 mcg
- Swordfish contains 170 mcg
Oily fish high in omega-3 fatty acids include:
- Artic char (Recipe: Grilled Artic Char with Cilantro Island Sauce)
- Lake trout
- Salmon, wild and Alaskan (about 2.1 gm of omega-3’s per 4-oz. serving)
How much: At least 3 to 4 ounces of fish, twice a week
Fit Tip: If you don’t eat fish, you can actually drink it in the form of orange juice! Tropicana® Orange Juice Pure Premium Healthy Heart Orange Juice is fortified with actual fish (tilapia, sardine and anchovy). Also, grass-fed beef is often higher in omega-3 fatty acids than conventional beef due to their diet of grass and foraged foods versus grains, such as corn.
¹Fish oil supplementation lowers C-reactive protein levels independent of triglyceride reduction in patients with end-stage renal disease. Nutrition Clinical Practice. 2009.