Fish has a valuable role in a healthy diet. Eating fish high in omega-3 fatty acids one to two times weekly can protect you from developing heart disease, depression and Alzheimer's disease and reduce inflammation caused by painful conditions like rheumatoid arthritis. Fish high in omega-3 fatty acids include trout, herring, sardines, tuna, halibut, salmon and mackerel.
A Healthy Diet
Fish is low in fat and chock-full of nutrients like calcium, phosphorus, iron, zinc, potassium, vitamin D, riboflavin -- vitamin B2 -- iodine and magnesium. These nutrients have various roles in your body including preventing osteoporosis and maintaining fluid balance. However, fish is highly promoted for being rich in unsaturated fats called omega-3 fatty acids which help to lower LDL, "bad" cholesterol.
Heart Health Value
Eating fish can help lower blood pressure, decrease triglycerides and reduce blood clotting. Omega-3 fatty acids work to reduce inflammation in the body that can damage your blood vessels and lead to heart disease. A diet high in fish can reduce your risk of a heart attack by a third, according to MayoClinic.com. However, some fish, such as tilapia and catfish, do not provide heart health benefits because they are high in unhealthy fats.
Other Health Benefits
There is evidence that eating fish provides health benefits other than to your heart. For example, the American Dietetic Association found that fish can improve short-term memory. Researchers from the Rush University Medical Center found that individuals who eat fish at least once a week were 60 percent less likely to develop Alzheimer's disease than those who rarely or never ate fish. Eating fish may improve learning ability in children and lessen inflammation from painful conditions like arthritis.
Warning
You should limit large fish like king mackerel and farm raised fish because of the risk from environmental pollutants such as mercury and chemicals used in farm fishing. The risk from eating heart healthy fish is thought to outweigh risks from small amounts of contaminants commonly found in fish. The Environmental Protection Agency recommends that pregnant women, breastfeeding women and children under the age of 12 limit fish to 12 oz a week and no more than 6 oz a week for canned tuna.
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