Heart-Healthy Eating: Fish
Eating fish may help lower your risk of coronary artery disease. As part of a heart-healthy diet, eat at least two servings of fish each week. Oily fish, which contain omega-3 fatty acids, are best for your heart. These fish include salmon, mackerel, lake trout, herring, and sardines.footnote 2
Fish as part of a heart-healthy diet
Fish is an important part of a heart-healthy diet. A heart-healthy diet is not just for people who have existing health problems. It is good for all healthy adults and children older than age 2. Learning heart-healthy eating habits now can help prevent problems in years to come. Eating a heart-healthy diet can help you to:
- Lower your blood pressure.
- Lower your cholesterol.
- Reach and stay at a healthy weight.
- Prevent or control diabetes.
- Improve your overall health.
Eating fish may help lower your risk of coronary artery disease.
In people who have heart problems, omega-3 fatty acids may help lower their risk of death.
Omega-3 fatty acids also lower the risk of sudden cardiac death and abnormal heartbeats.
Try to eat omega-3 fatty acids in foods like fish rather than taking a supplement.
Eating more than two servings of fish a week may lower your risk for stroke or TIA. Oily fish (such as salmon, mackerel, and herring) may lower your risk more than other types of fish.footnote 3
According to Health Canada, most people should not eat more than 150 g (5.3 oz) per week of fish that are known to have higher mercury levels. These include fresh or frozen tuna (not canned "light" tuna), shark, swordfish, marlin, orange roughy, and escolar. But women who are or may become pregnant or who are nursing mothers need to restrict high-mercury fish to no more than 150 g (5.3 oz) a month.footnote 1
Health Canada says most people don't need to limit how much canned (white) albacore tuna they eat each week. But women who are or may become pregnant or who are nursing mothers need to limit canned albacore tuna intake to no more than 300 g (10.6 oz) each week.footnote 1
Health Canada has no restrictions on eating fish and shellfish that are lower in mercury. These include salmon, rainbow trout, pollock, herring, shrimp, mussels, clams, oysters, and canned "light" tuna.footnote 1
Fish oil supplements
Sometimes people who don't eat fish take fish oil supplements. Some doctors think fish oil might help the heart because it has the omega-3 fatty acids from oily fish. But other doctors don't recommend these supplements to help the heart. That's because research has not proved that fish oil is helpful for the heart.
Other foods that have omega-3 fatty acids
If you don't eat fish, you can get omega-3 fats from foods such as omega-3 eggs, walnuts, flax seeds, and canola oil.
Most of these foods have a different kind of omega-3 fatty acid (called ALA) than the kinds of omega-3 fatty acids you get from eating oily fish (called DHA and EPA). There is not enough good research about whether foods with ALA help the heart.
- Health Canada (2008). Mercury in fish: Consumption advice: Making informed choices about fish. Available online: http://www.hc-sc.gc.ca/fn-an/securit/chem-chim/environ/mercur/cons-adv-etud-eng.php.
- American Heart Association (2006). Diet and lifestyle recommendations revision 2006. Circulation, 114(1): 82-96. [Erratum in Circulation, 114(1): e27.]
- Chowdhury R, et al. (2012). Association between fish consumption, long chain omega 3 fatty acids, and risk of cerebrovascular disease: Systematic review and meta-analysis. BMJ. Published online October 30, 2012 (doi:10.1136/bmj.e6698).
Primary Medical Reviewer Rakesh K. Pai, MD, FACC - Cardiology, Electrophysiology
Brian D. O'Brien, MD - Internal Medicine
Martin J. Gabica, MD - Family Medicine
E. Gregory Thompson, MD - Internal Medicine
Elizabeth T. Russo, MD - Internal Medicine
Specialist Medical Reviewer Colleen O'Connor, PhD, RD - Registered Dietitian
Kathleen M. Fairfield, MD, MPH, DrPH - Internal Medicine
Current as ofJune 14, 2017
Current as of: June 14, 2017
Author: Healthwise Staff
Medical Review: Rakesh K. Pai, MD, FACC - Cardiology, Electrophysiology & Brian D. O'Brien, MD - Internal Medicine & Martin J. Gabica, MD - Family Medicine & E. Gregory Thompson, MD - Internal Medicine & Elizabeth T. Russo, MD - Internal Medicine & Colleen O'Connor, PhD, RD - Registered Dietitian & Kathleen M. Fairfield, MD, MPH, DrPH - Internal Medicine
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