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Not Just Fish - More Foods High in Omega-3 Fat

Try These Lesser Known Sources of Foods High in Omega-3


Updated January 03, 2011

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

If you are following a low-cholesterol diet, you have probably heard that fish like salmon and mackerel are foods high in omega-3 fat. But you can only eat fish so many times a week! Luckily fish are not the only sources of these important nutrients. Here are 8 lesser-known sources of omega-3 fats.

Black Raspberries Try black raspberries in this simple Raspberry Sauce. The possibilities are endless!

Tip: Although often confused, black raspberries and blackberries are two different types of berry.

Crabmeat Use reduced-fat cream cheese, and low-fat sour cream for a more heart healthy Crab Dip.

Fontina cheese Fontina cheese isn't just for white pizzas! Sprinkle a tablespoon atop of two cups of salad, and add sweetened cranberries, almonds, or walnuts for a tasty salad.

Grape Leaves Try making your own delicious, healthy, Grape Leaves appetizer to begin a Mediterannean-themed meal.

Grass-Fed Beef and Dairy Products Grass-Fed animals eat a diet higher in omega-3s than standard livestock fed grain. In turn, grass-fed beef is of higher nutritional quality for the consumer.

Oregano Spices are an excellent source of antioxidants and other nutrients. Try Oregano with egg whites, green and red peppers for a colorful, savory breakfast.

Pecans Use a plant stenol spread such as Benecol in place of butter for these tasty Toasted Pecans.

Seaweed Feeling creative? Why not make your own Seaweed Salad for a new twist on dinner?

Tip: use salt substitute to make this recipe even more heart healthy.

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