The current recommendation is to eat at least 2 servings (4 oz each) of fish a week. There are other plant-based options like chia seeds, walnuts, algal oil, brussels sprouts, etc to get in the omega-3 content as well but at a lower level than fish sources. A few of the benefits of omega-3 touts are: lower blood pressure, reduced triglycerides, and a slew of other cardiovascular benefits.