Fatty fish, including salmon, herring, and sardines, are excellent sources of omega-3 fatty acids, essential fats crucial for maintaining heart and brain health. Since the body cannot produce omega-3 fatty acids on its own, you will need to include them in your diet.

1. Salmon

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1.0 to 3.0 grams of EPA/DHA per 3-oz serving (wild salmon)

Salmon is either wild-caught or farmed. It provides essential omega-3 fatty acids —eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—which support heart and brain health:

Farmed salmon contains more fatty acids than wild salmon, but has higher levels of omega-6 fatty acids. Omega-3s like EPA and DHA reduce inflammation, lower triglycerides , and benefit cardiovascular and cognitive function, while excessive omega

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