Reviewed by Dietitian Kelli Mcgrane, Ms, Rd
Photographer Victor Protasio, food stylist Chelsea Zimmer, stylist of support Christina Daily
When you think of anti-inflammatory foods, fatty fish such as salmon, sardines and mackerel may not be the first to come to mind-but registered nutritionists agree that they should be. Omega-3 fatty acids, fatty fish can help reduce chronic inflammation and reduce the risk of chronic diseases, such as heart disease, type 2 diabetes, Alzheimer’s disease and cancer. “Including more fat in your diet can support overall health and reduce the risk of these inflammation conditions,” says Lauren Manakker, MS, RDN.
Read to learn why fatty fish such as salmon, sardines, mackerel, herring and anchovy are anti -inflammatory foods that you need to eat more, plus tips for including fish in your diet.
How can fat fish help with inflammation?
Fat fish such as salmon, tuna, mackerel, sardines and anchovies are an excellent source of omega-3 fatty acids. In particular, they are rich in long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and Docosahexaenic acid (DHA), which have anti-inflammatory effects. “These essential fatty acids play a critical role in reducing inflammation in the body,” says Manacker. “They work by reducing the production of inflammatory molecules and compounds, which can help manage chronic inflammation associated with conditions such as heart disease.”
One study found that the consumption of two to three servings of fish a week reduced the risk of cardiovascular disease and the results of cardiovascular disease by 8% and 10% respectively. He also found that daily fish intake reduced the risk of heart disease by up to 30%.
You can think of these anti -inflammatory properties as a protective barrier that helps protect the body from cellular damage. “Consuming more fatty fish[may also] Help ensure that our organs are protected from external and internal threats, such as pollutants, “says Tracy Lockwood Beckeman, Ms, Rd. These basic fatty acids are also important for maintaining the health of the heart, brain and skin, adds Maddie Pasquariello, MS, RD.
Because the body cannot produce them on its own, it is essential to consume omega-3 through food. There is no official recommendation how much EPA and DHA to consume daily. However, the American Heart Association recommends eating 3 ounces of fish – preferably oily fish – at least twice a week.
Other reasons to eat fat fish
Beyond their anti -inflammatory benefits, fatty fish are also a great source of protein, which helps to restore muscles, growth and immune functioning. They also contain different trace elements that are essential for overall health. “Fatty fish are a source of vitamins and minerals such as vitamin D, nutrients decisive for bone health and immune support, and selenium, an antioxidant that protects cells from damage,” says Manacker.
Tips for eating more fat fish
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Add sardines or anchovies to salads, snacks and appetizers: “I like to use anchovies in dressing Caesar or on top of salads, and the sardines are delicious for toasting as an appetizer or breakfast,” says Pasquarielo.
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Start with a softer fish: “Salmon and tuna are some of the easiest fish that are cooked, requiring only quick search or baking in the oven,” says Pasquarielo. “I like to pair salmon with Dijon mustard glaze or plain lemon and olive dressing or cooking tuna with a quick search on each side and garnish it with sesame seeds and soy sauce.” Trout is another soft fish that is quickly prepared.
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Enjoy the smaller quantities: If you don’t love The taste of the fish, but still wants to try it, think of a dish where the fish plays more than a supporting role rather than the central focus. “You can add fish to dishes as pasta along with other ingredients to” dilute “the taste while you still get the benefits,” says Manacker.
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Eat more canned fish: Canned fish, such as salmon or sardines, offers a convenient and profitable way to add more fish to your diet.
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Stock your freezer with frozen fish: Keep frozen fish on hand for nights when you are too busy to get to the grocery store. “Frozen options provide the same useful antioxidants and anti-inflammatory properties as fresh fish and may even have a less pronounced fish odor during cooking,” Beckerman says. Plus, you can cook salmon directly from frozen – no defrosting is required.
Bottom line
Fat fish are rich in omega-3 fatty acids and are an excellent addition to an anti-inflammatory diet. If you do not eat fat like tuna, mackerel, sardines or salmon regularly, now it’s a great time to get started. And remember that eating fish should not be complicated or expensive. Try to add fresh or canned fish to scrambled eggs, salads, toast, stirring or pasta.
“Start by including it in dishes you are already enjoying-think of salmon on salad, mackerel spread on whole grains or tuna in a wrap,” says Manacker. “Aim for about two portions of fat with lower mercury per week.”
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