Fish should be on your dinner plate twice a week to get powerful health benefits for your heart and mind. The American Heart Association recommends dining on fish that are rich in omega-3 fatty acids. These good fats can lower blood pressure, reduce inflammation and may have other benefits too.
Eating fish also has the ability to give your brain a boost. According to the Academy of Nutrition and Dietetics, docosahexaenoic acid (DHA) found in fish is important for our cognitive behavior, memory and brain performance. Low levels of DHA have been associated with a greater risk of Alzheimer’s disease later in life.
The best omega-3 fatty acids come from fatty fish like salmon, herring, mackerel and farmed tuna. Other freshwater fish also have good levels of omega-3. Tilapia and catfish have lower levels of omega-3 and should be avoided if you’re looking for a fish to help your heart health and brain power.
Two six ounce servings of fish should be enough to give you a beneficial amount of omega-3 fatty acids, but if you love seafood more is okay. Just be aware that fish contains some levels of mercury and shouldn’t be consumed heavily.
The lean protein found in fish is a great addition to a balanced diet. It’s lower in saturated fat than red meat and is a great way to fuel an active lifestyle.