Adding fish to your weekly meals is one of the easiest ways to support your heart, brain, and overall health. You don’t need expensive ingredients or fancy recipes — even two simple fish meals each week can make a meaningful difference.

Here’s why this small habit matters so much.

1. Fish Supports a Healthy Heart

Fish is rich in omega-3 fatty acids, which help protect your heart by:

• Lowering triglycerides
• Supporting healthy blood pressure
• Reducing inflammation
• Helping keep arteries flexible

People who eat fish regularly often have a lower risk of heart disease.

2. Helps Keep Blood Sugar Steady

Fish is naturally:

• High in protein
• Low in carbohydrates
• Low in saturated fat

This combination helps prevent sharp blood sugar spikes, making fish especially helpful for people managing diabetes or prediabetes.

Pairing fish with vegetables and whole grains makes the meal even more balanced.

3. Boosts Brain Health and Mood

Omega-3s also support the brain by:

• Improving focus
• Maintaining memory
• Supporting healthy aging
• Helping regulate mood

Some studies suggest omega-3s may even reduce symptoms of anxiety or low mood.

4. A Gentle Protein That’s Easy to Digest

Compared to red meat, fish is:

• Lighter on the stomach
• Easier to digest
• Less likely to cause heaviness or bloating

Many older adults find fish easier to tolerate, especially for dinner.

5. It Doesn’t Have to Be Complicated

You don’t need fresh seafood every time — these options all count:

• Canned tuna, salmon, or sardines (in water preferred)
• Frozen fish filets
• Baked, broiled, grilled, or air-fried fish
• Simple seasonings like lemon, pepper, herbs, or garlic

Two servings per week = roughly 2 palm-sized portions.

What About Mercury?

Most commonly eaten fish are low in mercury, including:

• Salmon
• Tilapia
• Cod
• Sardines
• Trout
• Shrimp

High-mercury fish (like swordfish or king mackerel) are fine to avoid — there are plenty of low-mercury choices.

Simple Ways to Add Fish This Week

• Add canned tuna to a salad
• Try baked salmon with lemon and herbs
• Make a quick shrimp stir-fry
• Add sardines on whole-grain toast
• Try fish tacos with cabbage and lime

Small steps count. You don’t need perfection — just two simple fish meals each week.

Bottom Line

Eating fish twice a week is an easy habit with big benefits: healthier heart, steadier blood sugar, better brain function, and a source of gentle, lean protein.

Simple, affordable, and delicious — a small change that supports long-term health.