There are *tons* of reasons to add fish to your diet. Let’s talk about those beloved omega-3 fats, which are rich in vitamin D and selenium, plus protect the heart from erratic or lethal cardiac issues. They also help lower blood pressure and triglycerides, improve blood vessel function, aid in prenatal and postnatal neurological development and reduce inflammation. While you can get omega-3 fatty acids through fish oil supplements, flaxseed, walnuts or other foods, fish is really the best source.
Fish has a long history of keeping people healthy. “Historically, fish has been a part of diets of the Blue Zones, centenarian regions of the world where people live to be 100,” says Dr. Felicia Stoler, DCN, a registered dietitian, nutritionist and exercise physiologist. “Nicoya, Okinawa, Sardinia, Ikaria...interestingly, in those regions people eat predominantly plant-based [diets] with smaller amounts [and] portions of animal protein, including fish.”
Fish also can also help reduce the risk of many chronic illnesses. Omega-3s can lower triglycerides and blood pressure, reduce blood clotting, lower stroke and heart failure risk and aid with irregular heartbeats, according to the Mayo Clinic. The brain benefits big-time, too. Researchers at the University of Pittsburgh found that eating baked or broiled fish once a week can lower your risk of Alzheimer’s, says the Fisher Center for Alzheimer’s Research Foundation. Fish oil supplements, rich in omega-3s found in cooked fish, even has the potential to alleviate mild to moderate depression.