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5 Reasons to Get More Fish – And Omega-3s – In Your Diet

September 10, 2024

A tasty fish dinner isn’t just delicious – it’s also one of the best ways to get more heart-healthy omega-3 fatty acids. But how do omega-3s work, and how does getting more fish in your diet help?

To break down the benefits, we turned to Marcin Dada, MD, a cardiologist with the Hartford HealthCare Heart & Vascular Institute in New Britain and Prospect.

Fish are a great source of lean protein.

Looking to add more protein to your diet, without buying more red meat? Fish might be the key.

Protein is essential for muscle growth, repair and other bodily functions. But many protein sources are high in calories or fat.

“Unlike fatty meat products, fish doesn’t contain saturated fat,” says Dr. Dada.

So whether you’re looking to maintain a healthy weight or just reduce fat intake, fish is a perfect choice.

But the real reason to eat more fish: the omega-3s.

The benefits of fish don’t stop at protein.

“All types of fish provide protein, vitamins and minerals, but eating oily fish also gives you a healthy dose of omega-3 fatty acids. These are wonderful for your cardiovascular health,” Dr. Dada says.

Omega-3 fatty acids – found in fatty fish, nuts, seeds, and other foods – offer a wide range of heart health benefits, including:

• Lowering inflammation, which can eventually damage blood vessels and lead to heart disease and stroke.
• Lowering blood pressure.
• Lowering levels of triglycerides, another form of fat, present in the bloodstream.
• Regulating the heartbeat.
• Reducing the risk of heart disease and sudden cardiac death.

> Related: 7 Protein-Packed Foods to Add to Your Diet

Fatty fish have the most health benefits.

To pack in the most health benefits, choose a fish high in omega-3s.

“Fatty fish are the ones naturally packed with higher levels of omega-3, which provides the most benefit to the heart,” Dr. Dada says.

These include:

• Salmon
• Sardines
• Anchovies
• Atlantic mackerel
• Cod
• Striped bass
• Herring
• Lake trout
• Canned light tuna

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How much fish should I eat?

Two servings of about four ounces of fish – equal to the size of a deck of cards – provides you with enough omega-3s to reap the benefits.

When choosing your fish, also be mindful of mercury content, which can be harmful in large amounts.

Limit your intake of high mercury fish like swordfish, king mackerel or canned tuna, and opt for lower mercury fish like salmon, tilapia and trout.