The American Heart Association recommends people eat fish high in omega-3 fatty acids at least twice a week. Omega-3, the unsaturated fats in fish, is thought to reduce inflammation throughout the body and promote heart health. When substituted for the saturated fatty acids founds in red meat, omega-3 fatty acids may also lower cholesterol and blood pressure. Fatty fish such as salmon, herring, and tuna contain the most omega-3 fatty acids. Tilapia also contains omega-3 but in lower amounts. A 1-ounce serving of cooked tilapia contains only 240 milligrams of omega-3s, while a 1-ounce serving of salmon contains 2018 milligrams of omega-3s.