We have consistent information that omega-3 fatty acids in seafood are heart healthy. In fact, they are heart protective. When was the last time you had fish for dinner? If you can’t remember, it might be more than the passage of time that is to blame. Research suggests that fish is essential total brain health including memory, decreased cognitive decline, and now most recently decreased cerebrovascular disease.

Cerebrovascular disease is the fifth leading cause of death in the U.S. and refers to multiple conditions that affect blood vessels and blood circulation in the brain. The brain abnormalities observed in cerebrovascular disease can result in the development and progression of cognitive decline and dementia.

One study out of UCLA by Cyrus Raji indicates that eating fish once a week increases total brain mass. Another study just published in November 2021 in Neurology concluded that eating fish 2-3 times per week suggests a beneficial effect on brain vascular health before development of brain disease. This is the first study to show an association that eating fish consistently and early can have some preventive health benefits. Another recent study published in March in the American Journal of Clinical Nutrition actually show a relationship between a specific dose of omega-3 fatty acids and an increase in cognitive function. One disadvantage of this study is that the dose of omega-3 fatty acids is unable to be consumed by food alone in your diet. While this is promising information, more research is needed to support this evidence.

The current Dietary Guidelines for Americans recommends a minimum of 8 ounces of seafood in your diet each week. This could be as simple as a 4 ounce can of tuna for lunch one day and a 4 ounce filet of Salmon for dinner another day. Oily fish such as salmon, albacore tuna, mackerel, herring, and trout are great sources of omega-3 fatty acids. However, be aware of that Friday Fish Fry – deep fried fish is counterproductive. Think baked, broiled, or grilled.

A few tips for adding fish to your diet. The skin on salmon is a great source of omega-3 fatty acid and softens during the canning process, so used canned salmon to make a salmon patty for dinner. If you forgot to pull the fish from the freezer for dinner tonight, do not fret. Fish is safe baked from frozen, just add a few minutes of cook time to your recipe. Some of my favorite fish dishes have been when I searched the internet for recipes using search terms like pescatarian recipes, Mediterranean fish recipes, and indian or curry fish recipes.

We know the healthy choice is not always the easiest choice, but small changes can make a big difference. Chautauqua County Office for Aging Services Dietitian, Carey Skelton RDN is available for nutrition education through SNAP-ed programs. The SNAP-ed programs are free for those who receive or qualify for SNAP benefits. We want to help you save time, save money, and eat healthy! Chautauqua County Office for Aging Services Senior Nutrition Program also provides nutritious meals through Home Delivered Meals and the Dining Out Program throughout the county. We also sponsor several exercise programs. Please remember to contribute toward your OFAS nutrition services if you can. These programs are not sustainable without the support of participant and community contributions. Be aware that SNAP benefits can be used toward your contribution. Call NY Connects at 716-453-4582 for more details and information about any of these Nutrition and Wellness programs provided by Chautauqua County Office for Aging Services.