From the Guidelines
Fatty fish like salmon, mackerel, sardines, trout, and herring are particularly beneficial for human health due to their high content of omega-3 fatty acids, specifically EPA and DHA, which have been shown to reduce inflammation, lower heart disease risk, and support brain health. The American Heart Association recommends consuming fish, especially oily fish, at least twice a week, with a serving size of about 4 ounces 1. Some key benefits of consuming these fish include:
- Decreasing the risk of arrhythmias, thrombosis, and sudden cardiac death
- Lowering triglyceride and remnant lipoprotein levels
- Decreasing the rate of growth of the atherosclerotic plaque
- Improving endothelial function
- Slightly lowering blood pressure
- Reducing inflammatory responses 1 It's also important to note that while white fish varieties like cod, haddock, and tilapia are healthy options, they have lower levels of LC n-3 PUFAs compared to oily fish like salmon and sardines 1. When consuming fish, it's advisable to choose wild-caught when possible to minimize exposure to contaminants, though farm-raised fish still offers significant health benefits 1. Pregnant women and young children should limit consumption of high-mercury fish like shark, swordfish, king mackerel, and tilefish, opting instead for lower-mercury options like salmon and sardines 1. Overall, incorporating fatty fish into a balanced diet can have numerous health benefits, particularly for cardiovascular health, and can be a valuable addition to a healthy lifestyle.
From the Research
Types of Fish Beneficial for Human Health
- Fatty fish, such as salmon and tuna, are rich sources of omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid, which have been shown to reduce the risk of sudden death caused by cardiac arrhythmias and all-cause mortality in patients with known coronary heart disease 2
- Sardines are a well-known, inexpensive source of omega-3 polyunsaturated fatty acids (n-3 PUFA) and contain other cardioprotective nutrients, such as calcium, potassium, magnesium, zinc, iron, taurine, and arginine, which modulate mild inflammation and exacerbated oxidative stress observed in cardiovascular disease 3
- Fish oil, which is rich in omega-3 fatty acids, has anti-inflammatory properties and may be useful in the management of inflammatory and autoimmune diseases, such as rheumatoid arthritis, Crohn's disease, ulcerative colitis, psoriasis, lupus erythematosus, multiple sclerosis, and migraine headaches 4
Recommended Intake of Fish
- The American Heart Association recommends consumption of two servings of fish per week for persons with no history of coronary heart disease and at least one serving of fish daily for those with known coronary heart disease 2
- Approximately 1 g per day of eicosapentaenoic acid plus docosahexaenoic acid is recommended for cardioprotection 2
- Patients with known coronary heart disease should consume at least 1 g daily of long-chain omega-3 fatty acids from either oily fish or fish-oil supplements, and individuals without disease should consume at least 250-500 mg daily 5
Sustainability of Fish Sources
- Sustainable sources of omega-3 fatty acids will need to be identified if long-term cardiovascular risk reduction is to be achieved at the population level 5
- Eating fish is better than taking fish-oil supplements due to the presence of several important nutrients, such as vitamin D, selenium, and antioxidants, which are missing from the supplements 5