Don't Forget the Fish

How often do you include fish in your diet? Did you know that there are many benefits to consuming 2 to 3 servings of fish per week as part of healthy diet?

Fish contains omega-3 fatty acids, which studies have shown to decrease the risk of blood clots that lead to heart attacks and to protect against irregular heartbeat. Omega-3 fatty acids are prevalent in fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon.

If you're not already a fish eater, the following tips will help you make fish part of your healthy diet:


  • Substitute fish for red meat at one meal per week.
  • Include fish in healthy snacks, such as tuna on crackers.
  • Season fish with fat-free marinades and spices to add flavor.
  • Grill fish steaks instead of meat steaks.
  • Avoid frying fish; try broiling or grilling it to keep fat content low.

One caution: if you are pregnant or nursing, eating fish may increase your exposure to mercury, so check with your doctor to determine a safe amount of fish to eat during this high-risk period. Likewise, children can be at potential risk for excessive mercury exposure from fish in their diet.