Benefits from Eating Rich Fish Regularly

• Less chance of developing heart disease Ensures the proper development of brain, nervous tissue and eyes of the fetus during pregnancy
• May live longer, even if you already have heart disease
• Lowers blood pressure Lowers risk of heart attack if you already have heart disease
• May improve kidney function in severe diabetes
• May improve certain inflammatory conditions such as arthritis, psoriasis, kidney disease

Which types of seafood are best?

There really are no "best" fish and shellfish. The lowest-fat types such as cod and crabmeat are ideal replacements for protein foods higher in saturated fat, plus these seafoods tend to be lower in calories.

Oilier fish - like salmon, mackerel, and sardines - are recommended for their high omega-3 content. Although lower-fat types of seafood tend to have fewer omega-3s, they still can contribute important amounts of the special oils if eaten regularly.

"Studies increasingly indicate that the habit of regularly eating small amounts of omega-3 fatty acids has a beneficial effect on heart disease, particularly if you lower your intake of total fat and saturated fat as well. Of course, fish helps you accomplish those goals, too. I think people should aim for at least 2 fish or shellfish meals per week."

Alexander Leaf, M.D. heart disease researcher Harvard Medical School