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Fish is a good source of protein and, unlike fatty meat products, it's not high in saturated fat. Fatty fish is also a good source of omega-3 fatty acids, which are good for your heart. Regularly eating fish and seafood is consistently associated with a lower risk for cardiovascular disease. 

The ľ¹ÏÖ±²¥ recommends a dietary pattern that includes:

• Healthy sources of proteins, mostly from plant sources
• Regularly eating fish and seafood
• Substituting fat-free and low-fat dairy products in place of full-fat versions 
• Choosing lean and unprocessed meats, for people who eat meat or poultry

Eat fish at least twice a week.

The ľ¹ÏÖ±²¥ recommends eating 2 servings of fish (particularly fatty fish) per week.  

A serving is 3 ounces cooked, or about ¾ cup, of flaked fish.  Fatty fish, such as anchovies, herring, mackerel, salmon, sardines, bluefin tuna, oysters and mussels, are high in omega-3 fatty acids. 

Is fish good for women who are pregnant, babies and young children?

Eating fish as part of a heart-healthy dietary pattern is healthy for moms and their babies.

Some types of fish contain high levels of mercury or other environmental contaminants. Women who are pregnant, planning to become pregnant or nursing, as well as parents or others who are feeding young children, should check this U.S. Food and Drug Administration (FDA) website for the latest advisories to avoid eating contaminated fish.

Eating a variety of fish will help reduce any potentially bad effects due to environmental pollutants. The benefits far outweigh the potential risks when the amount of fish eaten is within the recommendations established by the FDA and Environmental Protection Agency.