Fat is Good



  • Findings from the Nurses’ Health Study and the Health Professionals Follow-up Study show that no link between the overall percentage of calories from fat and any important health outcome, including cancer, heart disease, and weight gain.

Focus on "good" fat, not low-fat






Omega-3 fatty acids

Eat at least Two 3-4 oz servings per week of fish and seafood including at least one serving of oily (dark meat) fish.

  • Why they help the heart. Oily, cold-water fish, such as salmon, herring, sardines, and tuna, contain EPA and DHA. These fats reduce the risk of fatal heart attacks and sudden cardiac death caused by electrical problems in the heart. Eating fish may reduce the risk of stroke as well. Fish also contain vitamin D, specific healthful proteins, selenium, and other nutrients.

  • Practical tip: choosing seafood. With the exception of commercially fried fish sticks and burgers, eating any fish or shellfish is likely to provide heart benefits, compared with eating none. All else being equal, fish and shellfish that contain higher levels of omega-3 fatty acids are likely to provide more benefit. For the average adult, the best advice is to eat a variety of different fish and shellfish, at least two servings each week, with at least one of these being an oily or dark meat fish.


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