Reel in Some Seafood!

Quick Win

Seafood is a Mediterranean diet staple, with potential benefits for ​​heart and brain health. Get more in your diet with these steps.

Try This Today

• Make a swap. For burger or taco night, use seafood in place of the usual suspect. Try Salmon Burgers with Green Goddess Sauce or Grilled Fish Tacos. 
• Keep it simple. One-pan dinners, like our Garlic Roasted Salmon & Brussels Sprouts, are easy to make — and delicious! 
• Go fishing in your pantry. Sardines, tuna and salmon — all high in healthy omega-3 fatty acids — are readily available canned. Incorporate these fish into hearty salads or other dishes, like Lemon-Garlic Sardine Fettucine. (Trust us, this is a major upgrade from 1950s-style tuna-noodle casserole!)

Why

Research on the Mediterranean diet suggests that its health benefits don’t come from a single “magic bullet” food but, rather, a combination of foods. But there’s a reason fish is sometimes referred to as brain food. Cold-water fish, a component of the Mediterranean diet, is a great source of omega-3 fatty acids, which may support brain health. Higher levels of omega-3 fatty acids in the blood were associated with better brain structure and cognitive function among more than 2,000 participants in the long-running Framingham Heart Study, according to a 2022 report in Neurology.