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Health & Seafood

Fish or other seafood is vitally important for your health.

Being food smart is not about denying yourself certain things or forcing yourself to eat something you hate. It's all about choices! Once you have the information you need, you have the power to choose good food that will help the way your body looks, feels, and functions.

When it comes to eating healthy, fish is a top choice. Fish is a lean protein with great health benefits. In fact, fish is naturally lower in saturated fat than beef and poultry. It's packed with vitamins and minerals, and several studies have shown benefits in lowering the chance of a heart attack and fighting off dementia and stroke in the elderly.

Fish is a great source of protein that helps your body repair existing cells and build new cells. So, it goes without saying that protein is essential for your health and well-being. Most Americans get plenty of protein. However, because some high-protein foods can also be high in saturated (bad) fat, it's a good idea to pay attention to your protein sources.

Benefits of omega-3.

Type of Fish

Total Omega-3 Content per 3.5 oz (grams)





Halibut, Pacific









Ocean Perch












Cold water fish, such as wild salmon, also contain heart-healthy omega-3 fatty acids. Omega-3 fatty acids lower your risk of heart disease mainly by lowering triglycerides and countering inflammation. However, the strongest benefit from omega-3 fatty acids is reducing the risk of sudden cardiac death, which appears to be due to decreasing the risk of abnormal heart rhythms.

Not all fish are created equal, however. This handy chart will help you understand the omega-3 content in various types of fish. >