Eating fish helps cut the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression.
The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring, and sardines, because those varieties provide the most heart-healthy omega 3s.
Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish, and albacore tuna, says Roberta Anding, M.S., R.D., national spokesperson for the American Dietetic Association. (Chunk light tuna is okay.)