According to the American Heart Association, eating fish twice a week will lower your risk of heart failure, heart attack, and stroke. The best fish for heart health are oily fish such as salmon, mackerel, herring, lake trout, sardines, or albacore tuna. These fish are all high in omega-3 fatty acids.
So many people have heard about the benefits of omega-3s that fish oil is the most popular nutrition supplement in the United States. However, the latest research shows fish oil isn’t as beneficial as actually eating fish. Whole fish offers a wealth of nutrients besides omega-3 oil, such as protein and selenium. For reasons scientists do not yet fully understand, nutrients often provide the most benefit when they are combined with other nutrients—in the form of food!
Eating fish is both healthy and delicious! Here are a few tips for including fish in your meal plan:
- Keep seafood on hand. Seafood doesn’t need to be fresh to give you health benefits. Canned and frozen seafood varieties are just as healthy.
- Be creative. Try different ways to enjoy seafood like seafood salads, tacos, stir-fry, or with pasta.
- Cook it safely. Make sure you follow safe food handling practices and cook seafood to an internal temperature of 145oF.
MyPlate.gov offers tips on how to get more heart-healthy seafood on your plate.