Why Eating Fish Is Essential for Heart and Brain Health

While chicken or meat tend to be the preferred choices for protein, regular fish consumption significantly reduces the risk of heart disease and stroke.

Israeli nutritionist Dr. Maya Rosman, explains that eating fish can even lower the risk of arteriosclerosis (the hardening and narrowing of the arteries) and may delay the onset of Alzheimer’s disease.

What Are the Benefits?

• High-quality protein: On average, 100 grams of fish contains about 18% high-quality protein, which is essential for building muscles and supporting bodily functions.

• Vitamin B12: Vital for the nervous system, brain function, and preventing anemia and fatigue.

• Vitamin D: Helps the body absorb calcium and is crucial for bone health.

• Vitamin E and key minerals: Most fish contain good amounts of potassium, magnesium, zinc, and even a bit of iron.

• Iodine (especially in saltwater fish): Critical for the thyroid gland, which regulates metabolism, supports brain function, and plays a role in fertility. (Note: Freshwater fish generally contain less iodine.)

Dr. Rosman emphasizes that frying fish cancels out many of its health benefits. In fact, research finds that fried fish can actually increase the risk of heart disease because frying oil is often high in omega-6 fatty acids, which disrupts the protective balance between omega-3 and omega-6 in the body. When this balance is lost, the heart-protective effects of omega-3 disappear.

She also notes that carp and Nile perch are among the less recommended fish, as they contain more fat and lack omega-3 fatty acids.

Fish are a nutritional powerhouse, especially when steamed, baked, or grilled. Including them regularly in your diet can support your heart, brain, bones, and overall health.