Live Healthy Over 50 Daily · Monday, October 26, 2026
A salmon fillet or a can of sardines may be one of the simplest things you can do for your heart. Most of us just don't eat enough of it.
What it may do for you
Fatty fish like salmon, mackerel, tuna, herring and sardines are high in two omega-3 fats called EPA and DHA. Your body can't make omega-3s from scratch, and it may not turn the plant kind into EPA and DHA very efficiently. So Harvard's Nutrition Source says these fats are best obtained directly from food.
The strongest evidence for omega-3 fats has to do with the heart. The Nutrition Source says they appear to help the heart keep a steady rhythm, and they also lower blood pressure and heart rate and improve blood vessel function. Its advice is to eat fish or other seafood 1 to 2 times a week, with fatty fish being the richest in EPA and DHA.
Falling short is common. The Dietary Guidelines for Americans report that almost 90 percent of Americans do not meet the seafood recommendation. They name salmon, anchovies, sardines, Pacific oysters and trout as choices that are higher in EPA and DHA and lower in mercury.
Stop typing what you could say in 10 seconds.
Wispr Flow turns your voice into clean, professional text inside any app. Emails, Slack, client updates: speak once, send without editing. 4x faster than typing. Works on Mac, Windows, iPhone, and Android.
Try this today
Pick one night this week for baked salmon or trout, and add it to your shopping list today.
Good to know
Research supports eating fatty fish, but many large trials have not shown that fish oil pills give the same protection. Omega-3 supplements can act as a mild blood thinner and may interact with some medications, so ask your doctor or pharmacist before starting one.
To your health,
The Live Healthy Over 50 Team
Got a food you want us to cover? Just hit reply. We read every one.
For general education only. Not medical advice. Talk with your doctor before changing your diet, especially if you take medication or manage a health condition.