Oily fish twice a week
What people do
Salmon, sardines, mackerel or similar oily fish about twice a week for their omega-3 fats. A staple of heart-health and anti-inflammatory eating patterns.
How it’s typically done
- Choose oily fish such as salmon, sardines or mackerel.
- Aim for about two portions a week.
- Bake, grill or steam rather than deep-fry.
- Pair with vegetables and whole grains.
Notes from people sharing it
Tinned sardines and mackerel are a low-cost way to fit it in.
Background & evidence
Research-backed habit
Explore where this practice comes from and what people say about it. Personal experiences and traditional use can offer useful context; research can help clarify which benefits are supported, what remains uncertain and where more study is needed. We identify the source type and link to further reading where available.
A few things to consider
Pregnant or breastfeeding people and young children should follow local advice on fish types, as some are high in mercury. Fish oil supplements are not the same, so discuss them with a doctor, especially if you take blood thinners.