What does eating 8 oz of seafood a week may reduce the risk of?

October 17, 2025 •

4 min read

The American Heart Association recommends eating at least two servings, or 8 ounces, of non-fried fish per week to promote heart health. Regular consumption is linked to numerous benefits, and eating 8 oz of seafood a week may reduce the risk of serious health conditions by providing essential omega-3 fatty acids.

Quick Summary

Consuming 8 ounces of seafood weekly can substantially decrease the risk of cardiovascular diseases such as heart attack and stroke. The omega-3 fatty acids (EPA and DHA) found in fish also support brain function, enhance cognitive health, and reduce overall inflammation.

Key Points

Heart Disease: Eating 8 oz of seafood weekly significantly reduces the risk of heart attacks, strokes, and fatal coronary heart disease due to omega-3 fatty acids.
Cognitive Decline: The DHA in seafood is crucial for brain health and has been linked to a reduced risk of Alzheimer's disease, dementia, and age-related cognitive impairment.
Inflammation: The anti-inflammatory properties of omega-3s in seafood can help manage chronic conditions, including arthritis and joint pain.
Mental Health: Regular seafood intake is associated with a lower risk of depression and anxiety, as omega-3s can positively affect mood-regulating brain chemicals.
Maternal and Fetal Health: For pregnant and breastfeeding women, consuming 8–12 ounces of low-mercury seafood per week supports a baby's brain and vision development and may reduce preterm birth risk.
Nutrient Rich: Seafood provides high-quality protein, vitamins (D, B2, B12), and minerals (iron, zinc, magnesium), which are vital for overall health.

The Proven Health Benefits of Weekly Seafood Consumption

For decades, public health organizations like the American Heart Association and the U.S. Dietary Guidelines have promoted the benefits of eating seafood. The recommendation to consume at least 8 ounces of seafood per week is primarily based on the rich content of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Unlike other fats, omega-3s are essential and must be obtained from food, as the body cannot produce them in sufficient quantities. Integrating this amount of seafood into your diet can significantly impact your long-term health.

Cardiovascular Protection

One of the most well-documented and significant benefits of regularly eating seafood is its protective effect on the heart. The omega-3s in fatty fish are known to aid in reducing the risk of a range of cardiovascular problems.

Lowered Triglycerides: Omega-3s have been shown to reduce blood triglyceride levels, which are a type of fat in the blood that can contribute to heart disease.
Reduced Blood Pressure: Regular intake of these healthy fats can slightly lower blood pressure, promoting better circulation and reducing strain on the heart.
Decreased Risk of Arrhythmias: Consuming omega-3-rich seafood can help stabilize the heart's electrical system, lowering the risk of abnormal heart rhythms and sudden cardiac death.
Slowed Plaque Growth: Studies suggest that omega-3s can slow the growth of plaque in the arteries, helping to prevent blockages that can lead to heart attacks and strokes.

Cognitive Function and Brain Health

Beyond heart health, the DHA in seafood is a major structural component of the brain and is critical for proper brain function. Regular seafood consumption has been linked to improved cognitive performance and a reduced risk of age-related mental decline.

Enhanced Cognitive Development: For expectant mothers, consuming recommended amounts of low-mercury seafood supports the developing brain and nervous system of the fetus.
Lowered Risk of Alzheimer's and Dementia: Some research indicates that people who consume more omega-3s from fish may have a lower risk of developing Alzheimer's disease and other forms of dementia.
Protection from Decline: Weekly seafood intake may help protect the brain's blood vessels from damage that contributes to cognitive impairment.

Reducing Inflammation and Boosting Mood

Chronic inflammation is a root cause of many diseases. The anti-inflammatory properties of omega-3s in seafood help to combat this, providing broad-reaching health benefits.

Joint Pain Relief: Omega-3 fatty acids can reduce inflammation associated with conditions like arthritis, potentially easing joint pain and stiffness.
Improved Mental Health: There is a link between higher omega-3 levels and a reduced risk of depression and anxiety. Omega-3s may help regulate mood-related chemicals in the brain, such as serotonin.
Support for the Immune System: Seafood is packed with other nutrients like selenium and zinc that help to strengthen the body's immune response.

Safely Incorporating 8 oz of Seafood Weekly

To maximize benefits and minimize risk, especially concerning mercury, it is crucial to choose and prepare seafood wisely. The FDA provides clear guidance on which types of seafood are low in mercury and high in beneficial omega-3s. Cooking methods also play a role, with baking, grilling, and steaming being healthier options than frying. A variety of choices ensures a broader spectrum of nutrients.

Comparing Seafood Varieties for Omega-3s and Mercury


Seafood Type	Omega-3s Level	Typical Mercury Level	Health Benefits	Serving Recommendations (Adults)
Salmon	High	Low	Excellent for heart, brain, and eye health.	2 servings weekly
Sardines	High	Low	Very high in omega-3s, and a source of Vitamin D.	2 servings weekly
Light Canned Tuna	Moderate	Low	Good source of protein and omega-3s.	2 servings weekly
Albacore Tuna (White)	High	Higher	Limit to one serving per week due to higher mercury.	1 serving weekly
Cod	Low	Low	Lean protein source.	As desired
Shrimp	Low	Low	Good source of protein and vitamins.	As desired
Swordfish	High	High	Best to avoid or limit significantly due to high mercury.	Not recommended for vulnerable groups

Conclusion: A Smart Dietary Choice for Longevity

Evidence consistently shows that incorporating at least 8 ounces of seafood per week into your diet is a smart and effective strategy for reducing the risk of several major health problems. The powerful omega-3 fatty acids, along with other essential vitamins and minerals found in fish, provide robust support for your cardiovascular system, brain health, and overall well-being. By making conscious choices about the types of seafood you eat, you can enjoy these benefits while mitigating potential risks. This small dietary change can have a significant positive impact on your health for years to come. For more detailed information on seafood recommendations, consult reliable sources like the FDA's Advice About Eating Fish, which provides guidelines on low-mercury options for different populations.

Frequently Asked Questions

A standard serving of seafood is generally considered to be 4 ounces (about 113 grams) cooked, which is roughly the size of a deck of cards.

Fatty, cold-water fish tend to be the highest in omega-3s. Excellent options include salmon, sardines, mackerel, herring, and trout.

Yes, it is safe and encouraged for pregnant women to eat 8–12 ounces of low-mercury seafood weekly. Good choices include salmon, shrimp, and canned light tuna. High-mercury fish like swordfish and king mackerel should be avoided.

For most adults, the benefits of eating the recommended amount of seafood outweigh the risks. However, overconsumption of high-mercury fish can be harmful, especially for vulnerable populations.

Yes. Healthier cooking methods like baking, grilling, and steaming are recommended. Frying fish can increase its fat content and negate some of the heart-healthy benefits.

While supplements can provide omega-3s, eating whole fish offers a broader range of nutrients, including lean protein, vitamin D, and essential minerals, which are more beneficial than supplements alone.

Mercury levels vary by fish species. Larger, predatory fish like shark and swordfish typically have higher levels. Choosing a variety of low-mercury fish is the best way to gain health benefits while minimizing exposure.