Health Benefits

Eating fish is good for your health!

Fish are a primary dietary source of heart-healthy omega-3 fatty acids.

heartThey can:

  • Lower risk of abnormal heart beats
  • Lower triglyceride levels
  • Slow the growth of plaque in your arteries
  • Slightly lower blood pressure


Eating low-contaminant fish while pregnant may help the baby’s brain develop.For that reason, it is important for pregnant women to eat fish, but choose fish that are low in chemicals.

Recommendations from the Dietary Guidelines for Americans 2015-2020

Seafood provides a wide range of nutrients, especially the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

In addition, eating seafood is important during pregancy and early childhood because it may help promote optimal growth and development of babies and young children.

Omega-3 fatty acids, in particular DHA, from at least 8 ounces of seafood per week for women who are pregnant or breastfeeding can improve infant health.

Therefore, it is recommended that women who are pregnant or breastfeeding eat at least 8 and up to 12 ounces (cooked, edible portion) of a variety of seafood per week, from choices that are lower in mercury.

Seafood varieties commonly eaten in the U.S. that are higher in the omega-3s EPA and DHA and lower in mercury include:

  • salmon
  • anchovies
  • herring
  • shad
  • sardines
  • Pacific oysters
  • trout
  • Atlantic and Pacific mackerel (not king mackerel, which is high in mercury)

For more detailed information see the full report, Dietary Guidelines for Americans 2015-2020.