Everyone knows fish is nutritious. Medical professionals have long touted its heart-healthy properties. So naturally people are incorporating more salmon and tuna into their diets than ever before. But just how much, and how often should we be eating fish in order to reap its health benefits?

Well, one grilled filet a month isn’t going to cut it! A 2018 scientific advisory released by a panel of nutrition experts reaffirmed previous guidelines set forth by the American Heart Association in 2002. According to these findings, people should strive to eat two 3.5 ounce servings of fish a week, especially in place of red meat that’s rich in artery-clogging saturated fat.

Further emphasis was placed on choosing oily fish, like salmon, mackerel, lake trout, herring, sardines, and albacore tuna, all of which are full of omega-3 fatty acids (you know, the good kind of fat). But whatever you choose, just don’t fry it! (Yeah, we know that sounds obvious, but throwing anything, even fish, into a deep fryer, isn’t doing your heart any favors.)

The main omega-3 fatty acids found in fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA is particularly known for its anti-inflammatory properties that may help prevent the hardening and narrowing of arteries, thus in turn reducing risk of stroke and heart disease. (And speaking of food that helps reduce inflammation, have you heard the news about yogurt?!)

If you’re looking for ways to enhance your pescatarian diet, we’ve got tons of ideas. From our round-up of salmon seasonings to our ahi tuna poke recipe, there are lots of ways to be inspired. We’ve even come up with over a dozen ways to use canned sardines! And if you aren’t feeling ambitious enough to cook, at the very least you’ve got another excuse to go out for sushi.

Header image courtesy of Shutterstock.

Jessica is a former Associate Editor at Chowhound. Follow her on Twitter @volume_knob for updates on snacks and cats.
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