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The best way to achieve a healthy ratio between omega-6 and
omega-3 fatty acids is to increase your intake of omega-3s.
Fatty fish are considered to be the most widely available dietary
source of EPA and DHA. In fact, several studies have
indicated an inverse relationship between the consumption of fish
containing EPA and DHA and the risk of cardiac death.
Canada's Food Guide recommends at least two 75-g servings of fish
per week.
Top seafood sources of omega-3s include:
- Salmon
- Mackerel
- Herring
- Sardines
- Anchovies
- Char
- Smelt
- Trout
- Tuna
- Trout
- Crab
- Shrimp
- Mussels
- Oysters
However, it is important to note that excess consumption of
certain types of fish (typically large predatory fish that eat
other fish) could result in exposure to toxic levels of
mercury. Health Canada recommends limiting the
consumption of fresh/frozen tuna, shark, swordfish, marlin, orange
roughy and escolar to the following:
| General population |
Specified women |
Children 5-11 years of age |
Children 1-4 years of age |
| 150 g per week |
150 g per month |
125 g per month |
75 g per month |
For additional information on mercury, click here.
Other dietary sources of omega-3s include:
- Walnuts
- Flaxseed oil
- Canola oil
- Soybean oil
- Vegetable blend oils
- Tofu
- Certain grocery products, such as eggs, with added DHA
  
The health benefits of fatty fish intake can also be obtained by
taking fish oil supplements. Fish oil is derived from the
bodies of fish such as anchovies, herring, sardines, mackerel,
salmon and smelt, among others. Fish oil is available
commercially in capsule and liquid form.
Source: Health Canada
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