How important are omega-3s, and how often should we eat fish?

How important are omega-3s, and how often should we eat fish?

Omega-3s are essential fats — meaning your body can’t make them on its own, so you need to get them from food. They help lower inflammation, reduce triglycerides, and keep blood pressure in check by making your arteries more flexible. Think of them as “heart oil,” helping your cardiovascular system stay smooth and strong to reduce the risk of heart disease.

Fatty fish are the easiest and most effective source of omega-3s. But if you don’t eat fish, you can still get them from plant-based foods like ground flax seeds, chia seeds, soybeans, and walnuts.

The American Heart Association recommends about two 3.5-ounce servings of fatty fish per week — roughly the size of a smartphone or a checkbook. That amount gives your body a steady supply of EPA and DHA, two forms of omega-3s that are key for heart, brain, and eye health.

To remember the best sources, use the acronym SMASH — Salmon, Mackerel (Pacific), Anchovies, Sardines, and Herring. These cold-water fish are all rich in omega-3s and make smart, safe choices.

If you love salmon, stick with it. The key is consistency — getting in your two servings a week is far better than skipping fish altogether.

Should I worry about mercury in fish?

Mercury can be a concern, especially for pregnant or breastfeeding people and young children, since it may affect brain and nervous system development.

The good news: the most popular fish in the U.S. — including those in the SMASH group — are low in mercury and high in omega-3s. These cold-water fish are among the safest and most beneficial to eat regularly.

However, you should limit or avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish. Smaller mackerel (the kind you see in Finding Nemo) are fine, but larger king mackerel tend to carry more mercury because of their size and lifespan.

What if I don’t like fish?

Whole foods are always best when possible. Eating fish gives you omega-3s plus valuable nutrients like protein, vitamin D, selenium, and other heart-protective compounds that supplements can’t fully replace.

But if you’re allergic to fish, don’t like the taste, or follow a vegan diet, omega-3 supplements can help. Options include fish oil, krill oil, or algae oil (great for vegans). Supplements can also benefit people with higher omega-3 needs, such as those with heart disease or high triglycerides.

When choosing a supplement, look for third-party testing to confirm purity and potency. Aim for 500–1000 mg of combined EPA and DHA per serving, usually one or two capsules, to get meaningful benefits.