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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. Some registered dietitians recommend eating a diet rich in fish with high levels of omega-3 fatty acids or eating 1 or 2 teaspoons of flaxseed every day.
Foods containing unsaturated fats Common unsaturated fats are derived from oily fish such as herring, tuna, sardines, and salmon; as well as from vegetable oils and nuts. All of these can help to provide certain fatty acids (specifically, omega-3 and omega-6) that the body cannot synthesize on its own.