The American Heart Association recommends that Americans eat 6 oz. of fish a week. The Mediterranean diet also focuses on adding fish to your meals on a regular basis. Fish are high in omega-3 essential fatty acids, which have a variety of heart-health benefits. Brain function and growth and development are also affected by omega-3 fatty acids. Your body is not able to produce these fatty acids; they must come directly from food sources. Fish has the highest amount of omega-3 fatty acids, while some plants and nuts also contain small amounts.
Serving Size
One serving of fish is 3.5 oz. of fish cooked or ¾ cup flaked fish, according to the American Heart Association. Fish should be baked or grilled instead of pan frying. Keep fish heart healthy by avoiding heavy amounts of salt and heavy sauces. Opt for seasoning fish with herbs, seasoning and freshly squeezed lemon.
Amount
Fish oil is often found in fatty types of fish with various amounts found in different fish, according to the Cleveland Clinic. three ounces of herring contains about 1.9 g of omega-3 fat. Canned salmon, Atlantic mackerel, canned anchovies, canned sardines and blue fin tuna contain between 1 g and 1.5 g per 3 oz. Fish and other seafood containing less than 1 g of fish oil per serving include sole, flounder, mussels, crab, shrimp and Atlantic cod.
Type
Cold-water fish contains the highest amount of omega-3 fatty acids. These fish include tuna, salmon, mackerel, sardines and herring, according to the Cleveland Clinic. Farmed-raised fish generally have less omega-3 fatty acids because they do not feed on algae. Wild fish consume algae, the main source of omega-3 fatty acids for fish.
Supplements
The American Heart Association suggests adults with documented coronary artery disease consume 1 g of fish daily or take a supplement. If you are attempting to lower your triglyceride levels, the AHA suggests between 2 to 4 g daily, under the supervision of a medical doctor. Healthy Americans are recommended to eat fatty fish twice a week, though supplements adding additional fish oil to your diet are not harmful. Still, some side effects and medical interactions can occur. Do not take more than 3 g of fish oil unless advised by your health-care provider, according to Medline Plus.
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