Fish and Omega-3 Fatty Acids

Fish is a good source of protein  and, unlike fatty meat products, it's not high in saturated fat . Regularly eating fish and seafood is consistently associated with lower risk for cardiovascular disease. Fatty fish is also a good source of omega-3 fatty acids, which are good for your heart. Research has shown that omega-3 fatty acids can reduce your risk of heart disease and stroke.

The American Heart Association recommends a dietary pattern  that includes healthy sources of proteins, mostly from plant sources; regularly eating fish and seafood; substituting nonfat and low-fat dairy products in place of full-fat versions; and for people who eat meat or poultry, choosing those that are lean and unprocessed.

Eat fish at least twice a week.

The American Heart Association recommends eating 2 servings of fish (particularly fatty fish) per week.

A serving is 3 ounces cooked, or about ¾ cup of flaked fish. Fatty fish like anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and cobia are high in omega-3 fatty acids.

Is fish good for women who are pregnant, babies and young children?

Fish consumption as part of a heart-healthy dietary pattern is healthy for moms and their babies.

Some types of fish contain high levels of mercury or other environmental contaminants. Women who are pregnant, planning to become pregnant or nursing, as well as parents or others who are feeding young children, should check this U.S. Food and Drug Administration (FDA) website for the latest advisories to avoid eating contaminated fish.

Eating a variety of fish will help minimize any potentially adverse effects due to environmental pollutants. The benefits far outweigh the potential risks when the amount of fish eaten is within the recommendations established by the FDA and Environmental Protection Agency.