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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.
Salmon, sardines, tuna and even shellfish are rich in omega-3 fatty acid content, but increasing your consumption of all types of fish and seafood is recommended. The American Heart Association recommends that you eat fish rich in omega-3 fatty acids twice a week in order to reap specific health benefits.