Omega 3 Rich Fish Beyond Salmon — Here's To The Small Guys

Salmon gets all the attention, but the small oily fish of the sea are quietly some of the best things you can eat. Sardines, anchovies, herring and mackerel are rich in the long-chain omega-3 fatty acids EPA and DHA, which support heart health and help temper inflammation.

Because they are small and short-lived, these fish also accumulate far less mercury than larger predators like swordfish or tuna. That makes them a smart choice to eat two or three times a week.

Start gently if the flavor is new to you. Mash a few anchovy fillets into a tomato sauce and they will melt away, leaving savory depth rather than fishiness. Fold canned sardines into a bean salad with lemon and parsley. Grill mackerel with plenty of citrus.

If taste changes have made fish unappealing during treatment, cold preparations with acid — lemon, vinegar, tomato — are often easier to tolerate than hot, roasted ones.