Omega-3s are found in fatty fish (salmon, trout, catfish, mackerel), as well as flaxseed and walnuts. And it’s fish that contains the most effective, “long-chain” type of omega-3s. The American Heart Association recommends eating 2 servings of fatty fish each week. “Plant sources are a good substitute for saturated or trans fats, but they are not as effective as fatty fish in decreasing cardiovascular disease,” notes Lichtenstein. Do keep in mind that your twice-weekly fish should not be deep-fat fried!
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