Here’s how often you should be eating fish every week
When it comes to eating fish, nutrition experts say you’re best off eating it twice a week.
According to a recent report by the American Heart Association published in Circulation, eating fish twice a week is an important part of keeping your heart healthy. Health Canada also recommends at least two servings of non-fried fish per week.
“We looked at several more cardiovascular disease-related endpoints [related to seafood consumption], including congestive heart failure, stroke, and hypertension,” professor Eric B. Rimm of the Harvard T.H. Chan School of Public Health in Boston said in a statement. “Also there is substantially more evidence now pointing to seafood intake and lower risk of coronary heart disease and sudden cardiac death — especially when the seafood replaces less healthy main dishes such as beef or pork.”
And many, including registered dietitian and certified diabetes educator Shahzadi Devje, agree that evidence shows eating fish rich in omega-3 fats is good for your heart.
“The omega-3 fats protect your heart by keeping your blood vessels healthy, reducing inflammation as well as lowering blood pressure and triglyceride levels,” she tells Global News. “Besides the omega-3 benefits, one could argue that those who regularly consume fish may eat less of the foods that aren’t so good for them, like ultra-processed foods [or] red meat.”
Health benefits of fish
She adds research has shown those who regularly eat fish may also have a lower risk of Type 2 diabetes, rheumatoid arthritis, macular degeneration, some types of cancers and Alzheimer’s disease.
“There’s also a higher demand for omega-3 fats during pregnancy and eating fish is thought to support the development of your baby’s brain and tissues. We’re seeing some very interesting developments in regards to fish oil’s role in mental disorders and mental health.”