Fish is a rich source of omega-3 fatty acids, which are good for cardiovascular and brain health. However, not everyone knows how many times a week to eat it to meet their needs while remaining safe.
Omega-3s are essential fatty acids that the body cannot produce on its own and must be obtained through food. Fish, especially fatty fish, is an important source, but consumption should be in moderation.
Expert recommendations
According to the American Heart Association, adults should eat fish, especially fatty fish like salmon, mackerel, and sardines, at least twice a week , with each serving being about 85-100 grams.
Dr. Dariush Mozaffarian , a cardiologist and nutritionist and Director of the Food & Medicine Institute at Tufts University (USA), says that eating fish regularly is one of the simplest and most effective ways to supplement omega-3s, contributing to a reduced risk of cardiovascular disease.
The World Health Organization (WHO) recommends maintaining a diet that regularly includes fish to support overall health, especially cardiovascular health.
Salmon, sardines, herring... are very good for your health.
Photo: N.Vy created with Gemini
How do Omega-3s work in the body?
Omega-3s, particularly EPA and DHA, help reduce inflammation, improve blood vessel function, and support brain function.
Professor Walter C. Willett , a nutritional epidemiologist at the Harvard School of Public Health (USA), explains: Omega-3s help lower triglycerides and may reduce the risk of heart rhythm disorders. This is an important factor in preventing heart disease.
In addition, DHA plays an essential role in brain and eye structure, which is especially important for children and the elderly.
Should you eat fish every day?
According to the U.S. Food and Drug Administration, choosing fish with low mercury levels and diversifying food sources are essential for safety.
Some types of fish that may contain high levels of mercury and should be consumed in moderation include swordfish, king mackerel, and large tuna. Conversely, types with lower mercury content and safer options that can be eaten regularly include salmon, sardines, herring, and anchovies.
In addition, the cooking method is also very important. Deep-fried fish or fish that is marinated with too much salt can reduce its health benefits.
In summary, adults should maintain a habit of eating fish 2-3 times a week , prioritizing fatty fish such as salmon, herring, and sardines. They should be prepared by steaming, grilling, or stewing to preserve their nutritional value.
If you don't eat fish, you can get omega-3s from plant sources like chia seeds and flax seeds, or consult your doctor about supplements, according to the U.S. National Institutes of Health.