Health Benefits of Omega-3 Fish: Consuming at least two servings of omega-3-rich fish weekly can help reduce the risk of high blood pressure.
FDA Recommendations: The Food and Drug Administration (FDA) suggests pregnant and breastfeeding.
Low-Mercury Fish: Sardines, tilapia, salmon (canned, fresh, or frozen), anchovies, catfish, and mackerel are among the fish lowest in mercury.
High Omega-3 Fish: Fish that are rich in omega-3s and low in mercury include salmon, anchovies, herring, Atlantic mackerel, and sardines.
Mercury Risks: Mercury is a neurotoxin that can negatively impact childhood development and cognitive functioning.
Omega-3 Supplements: If you struggle to get enough omega-3s from fish, supplements containing fish oil, algae oil, walnuts, or flaxseed can help meet daily requirements.
Balanced Meal Plan: A healthy weekly meal plan should include a variety of low-mercury fish, shellfish, and other protein-rich foods like eggs.