Fish is one of those foods we all know is healthy—but many of us probably don’t eat as often as we should.
The American Heart Association recommends eating fish, particularly fatty fish, at least twice a week. That’s because fish provides high-quality protein along with nutrients that can be difficult to find in other foods.
Some of the potential benefits include:
- Supporting heart health and helping lower triglycerides
- Providing omega-3 fatty acids that support the brain
- Helping maintain muscle with plenty of protein
- Supplying vitamin D, vitamin B12, selenium and other nutrients
- Supporting healthy blood pressure
- Helping manage inflammation
- Replacing less-healthy protein choices such as processed meats
So, which fish are best?
For the biggest omega-3 boost, reach for:
- Salmon
- Sardines
- Trout
- Herring
- Atlantic mackerel
If flavor is your biggest concern, some of the most popular and approachable choices are:
- Salmon—rich, buttery and easy to grill or bake
- Halibut—mild, firm and slightly sweet
- Mahi-mahi—mild with a meaty texture
- Cod—light, flaky and not overly “fishy”
- Tilapia—very mild and takes on the flavor of whatever you season it with
- Tuna—firm, flavorful and great grilled
Of course, how you prepare it matters. Baked, grilled, broiled or air-fried fish will generally give you more of the benefits than fish buried under heavy breading and dropped into a deep fryer. Unfortunately, adding the word “fish” to fish and chips doesn’t automatically make the entire basket health food.
The goal doesn’t have to be fish every day. Start with one or two meals a week and experiment until you find something you enjoy. Even canned salmon, tuna or sardines can make adding more fish quick and convenient.
But what if you don’t like fish—or just don’t want to eat it that often?
A fish-oil supplement containing the omega-3s EPA and DHA is one option. Look at the amount of EPA and DHA on the label rather than just the total amount of “fish oil,” since those numbers can be very different.
And remember…
Give a man a fish, and you feed him for a day.
Teach a man to fish, and he’ll disappear every weekend and spend thousands of dollars on a boat. 🎣
Have a great afternoon,
Joy, Jen, Kim, Kathy, Coloradas, Maxfield, Dr Shriner and Dr Ring
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