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Ask the Health Coach: What sources of omegas are my best options?

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  • Written By: Rachel Wilde, PBT, CPT, MA
Ask the Health Coach: What sources of omegas are my best options?

You often hear from your health coach that eating your omega’s is an important thing to do for your overall health. It’s emphasized due to the impacts on cholesterol and studies have recently shown a link between omega 3 fatty acids and brain health. You probably have also heard that fish is the richest food source of those omega’s. The American Heart Association recommends two servings each week.

But, which fish is the best to eat? You hear cautionary statements about mercury and other contaminants, and to avoid fish all together when pregnant. The following are a few suggestions to help you get your two servings, from Ask Dr. Manny:

  1. Wild caught salmon is a good choice because of the sustainability and its omega-3 content. Salmon is also a great source of protein, B vitamins and other minerals like potassium. Canned or packaged salmon is an affordable option that can be found in the grocery store and offers all the same benefits as salmon from the fish counter.
  2. Atlantic mackerel is also a good source of the omega fats. It has a big dose of B12 and is also a sustainable fish. You should know though, that mackerel from other parts of the world can have high mercury levels compared to Atlantic fish. This fish is great from the grill, which makes it a good choice this time of the year.
  3. Catfish is another good option, and you can catch it yourself locally. Farmed catfish is an affordable choice that also offers omega-3 and 6 fatty acids. Its good baked, broiled and fried; and is a local favorite on restaurant menus.
  4. Sardines are yet another healthy choice that is also very accessible and affordable. This source of omega’s, B vitamins and Vitamin D is always available at the local grocery store. It’s often used as a topping on foods, or as a snack.

If you aren’t a fish aficionado, but really want to work on including those omega-rich foods, consider eating fish specifically when eating out- a restaurant knows how to best cook fish (for flavor etc.) and you won’t stink up your home!

Have Questions?

Campbell County Health's Wellness works to reduce health risks and promote overall wellness among employee groups and individuals across the northeastern Wyoming region. To learn more about Wellness, please visit or call 307.688.8051.

Rachel Wilde, PBT, CPT, MA, works at CCH Wellness as a Technician and Phlebotomist

  • Category: Nutrition, Wellness