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The highest concentrations of omega-3 fatty acids are found in coldwater fish, such as sardines, salmon, herring, tuna, cod, mackerel, halibut, and shark. These fatty acids are also found in lower concentrations in plant foods such as flaxseed, walnuts, Great Northern beans, kidney beans, navy beans, and soybeans.
Does it matter what kind of fish you eat? Fatty fish, such as salmon, lake trout, mackerel, herring, sardines and tuna, contain the most omega-3 fatty acids and therefore the most benefit, but many types of seafood contain small amounts of omega-3 fatty acids.