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How much seafood should I eat to get enough omega-3 fats?
The expert answers:
Omega-3 fat is a type of polyunsaturated fat that seems to help prevent both heart disease and cancer. You can get the healthy levels most experts recommend with two 3-ounce servings of fish per week. If you want to reach the upper levels of the recommended amounts, choose fatty fish that are highest in omega-3 fat, like salmon, herring, sardines, whitefish, rainbow trout, bluefish, sea bass, fresh bluefin tuna or albacore (white) tuna, either fresh or canned.
In addition to fish, or in place of it, you could eat some plant foods that provide a different, but still healthy, form of omega-3 fat. These foods include walnuts, walnut oil, flaxseeds and flaxseed oil.