Intermountain Health Dietitians Suggest Eating More Fish to Boost Heart, Brain Health with Omega-3s

Dietitians at Intermountain Health say eating fish once or twice a week can lower your risk of heart attack, stroke and coronary heart disease. These benefits are tied to omega-3 fatty acids found in fish. Omega-3 regulates body functions to improve heart health, brain health, and reduce inflammation.

“Omega-3 is an essential fatty acid, which means the body cannot produce it on its own,” said Carly Alba, registered dietitian nutritionist at Intermountain Medical Center. “We have to get omega-3 through diet, and the best way is by eating fish at least once a week to reap the benefits.”

Studies consistently show that Americans don’t consume enough omega-3, which can lead to flaky and itchy skin, slow wound healing, diarrhea, and hair loss.

There are three types of omega-3s. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the most robust, and are found in seafood. The third is alpha-linolenic acid (ALA), found in plant foods such as flaxseeds, chia seeds, and walnuts.

Adults – especially those with evidence of cardiovascular disease – should consume one gram of omega-3 daily, Alba said. The best food source of omega-3 is fatty fish, with salmon having the most.

Alba shares this list of fish and their omega-3 content (3-ounce serving):

• Atlantic Salmon – 1.8 grams
• Anchovies – 1.7 grams
• Sardines – 1.4 grams
• Rainbow trout – 1 gram
• Tuna, canned – 0.7 grams
• Halibut – 0.4 grams
• Catfish – 0.2 grams

Not into fish? A fish oil supplement may be appropriate, Alba said. But be cautious: People with bleeding disorders or who take anticoagulant medications should limit their use.

“Always follow the recommendations of your primary care provider when it comes to medications and supplements,” Alba said.

So at your next backyard barbecue, consider mixing in a halibut or salmon steak with the typical burgers and dogs. Your heart and brain will thank you. More nutrition information can be found at intermountainhealthcare.org.

About Intermountain Health

Headquartered in Utah with locations in six states and additional operations across the western U.S., Intermountain Health is a not-for-profit system of 34 hospitals, approximately 400 clinics, medical groups with some 4,600 employed physicians and advanced care providers, a health plans division called Select Health with more than one million members, and other health services. Helping people live the healthiest lives possible, Intermountain is committed to improving community health and is widely recognized as a leader in transforming healthcare by using evidence-based best practices to consistently deliver high-quality outcomes at sustainable costs. For up-to-date information and announcements, please see the Intermountain Health newsroom at https://intermountainhealthcare.org/news.