How often do you include fish in your diet? Did you know that there are many benefits to consuming two to three servings of fish per week as part of healthy diet?

Fish contains omega-3 fatty acids, which studies have shown to decrease the risk of blood clots that lead to heart attacks and to protect against irregular heartbeat. Omega-3 fatty acids are prevalent in fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon.

If you’re not already a fish eater, the following tips will help you make fish part of your healthy diet:

Substitute fish for red meat at one meal per week.

Include fish in healthy snacks, such as tuna on crackers.

Season fish with fat-free marinades and spices to add flavour.

Avoid frying fish; try broiling or grilling it to keep fat content low.

Caution: If you are pregnant or nursing, eating fish may increase your exposure to mercury, so check with your doctor to determine a safe amount of fish to eat during this high-risk period. Children can also be at potential risk for excessive mercury exposure from fish in their diet.