Two Servings of This Food a Week Could Change Your Heart Health

Today we're sharing the science-backed habit I want every woman over 50 to know about.

Mar 02, 2026

March is National Nutrition Month, and this year’s theme is “Discover the Power of Nutrition.”

When I first read that, I paused.

Power can mean many things. It can mean capability. It can mean strength. It can mean prevention. It can mean resilience. But to me, it also means something quieter: the steady, daily influence our food has over how we feel—today and years from now.

Not in a dramatic, overnight way. But in a faithful, nourishing, build-a-strong-foundation way. That’s the kind of power I want for us.

So this month, we’re focusing on small, sustainable choices that support heart and brain health and promote vibrant aging—without sacrificing joy, flavor, or the pleasure of enjoying meals with family and friends.

And we’re starting with one of the most well-studied nutrients in nutrition: omega-3 fats.

March 3rd Is Global Omega-3 Day

It’s a perfect moment to check in. Omega-3 fatty acids are essential fats, meaning our bodies can’t make them—we have to get them from food. But here’s something many people don’t realize: Not all omega-3s are equally beneficial.

There are three main types:

🥇 EPA (eicosapentaenoic acid) – Found primarily in fatty fish. EPA supports heart health, lowers triglycerides, reduces inflammation, and has been studied for its role in mood support.

🥇 DHA (docosahexaenoic acid) – Also found in fatty fish. DHA is a major structural component of the brain and retina. It plays a critical role in cognitive function, vision, and healthy development.

🥉 ALA (alpha-linolenic acid) – Found in flaxseeds, chia seeds, and walnuts. These are healthy foods, but ALA must be converted into EPA and DHA in the body—and that conversion is quite inefficient.

So while plant sources absolutely have a place in a Mediterranean pattern of eating, seafood provides the direct forms of omega-3s that most strongly support heart and brain health.

✨ Simply put: keep the chia pudding.
But if we’re talking about heart and brain power, seafood is the real star.

Why Omega-3s Matter

As we move through our 40s, 50s, 60s and beyond, we begin to think differently about health. It becomes less about quick fixes and more about protecting what matters.

Omega-3s are powerful in that way.

Research consistently shows that EPA and DHA can:

Lower triglyceride levels
Reduce inflammation
Support overall cardiovascular health
Contribute to cognitive function
Support eye health

The American Heart Association recommends eating fish—particularly fatty fish—at least twice per week for heart health. For most adults, experts suggest aiming for about 250–500 mg per day of combined EPA and DHA, which is achievable with two servings of seafood weekly.

It’s not extreme or complicated. It’s a simple way to make meaningful changes in your life.

The SMASH Fish Method: A Simple Way to Remember

The best way to get enough EPA and DHA is through food. When it comes to fish, the rule of thumb is SMASH:

🐟 Salmon – 2,860 mg of EPA and DHA combined per 140g (1 fillet)
🐟 Mackerel – 2,553 mg of EPA and DHA combined per 140g (1 fillet)
🐟 Anchovies – 1,749 mg of EPA and DHA combined per 85g (8 anchovies)
🐟 Sardines – 835 mg of EPA and DHA combined per 85g (3.75 oz tin )
🐟 Herring – 1,400 mg of EPA and DHA combined per 85g (1 fillet)

These fish are not only rich in omega-3s but also tend to be lower in mercury than larger fish like tuna.

Other food sources:

Oysters – 329 mg of EPA and DHA combined per 6 raw oysters
Flaxseeds, chia seeds, and walnuts – These contain ALA (alpha-linolenic acid), which the body converts to EPA/DHA (though not very efficiently).
- Tip: If you’re choosing plant sources, opt for ground flaxseed rather than whole for better absorption. Whole flaxseeds can pass through the digestive system intact, limiting how much you absorb.
  Easy ways to use them:
  - Stir into yogurt or oatmeal
  - Add to overnight oats
  - Blend into smoothies
  - Sprinkle on salads
  - Mix walnuts into yogurt or grain bowls
  Think of these as supportive additions alongside omega-3–rich seafood.
Fortified foods – Some eggs, dairy, and plant-based products are enriched with EPA and DHA.

Seafood Shopping Tips

1. Be Smart About Mercury

You may have heard concerns about mercury in fish, but don’t let that stop you from enjoying seafood! For most healthy adults, the benefits of eating fish far outweigh any potential risks, according to the American Heart Association. That said, it’s important to be aware of the risks so you can make informed choices.

Mercury, particularly in high levels, can damage the brain, nervous system, and kidneys. Pregnant women, nursing mothers, and young children are more vulnerable to mercury’s harmful effects, including developmental delays and cognitive issues.

To minimize risk, here are some tips:

Choose wisely: Limit larger, older fish like shark, swordfish, king mackerel, and tilefish, as they tend to accumulate more mercury over time.
Opt for safer choices: Salmon, sardines, trout, and anchovies are lower in mercury and packed with heart-healthy omega-3s.
Minimize risk: If you do eat fish with higher mercury levels, reduce your exposure by removing the skin and surface fat before cooking.

2. Look for Sustainable Options

Caring about the planet goes hand-in-hand with caring about your health. Eating sustainable seafood means you’re supporting environmentally and socially responsible methods of farming and fishing. Sustainable practices help ensure we have a steady supply of seafood for future generations.

The seafood industry, along with NOAA Fisheries, environmental groups, and certification programs, have worked hard to make it easier to find sustainably sourced seafood.

Here’s how to make sure you’re buying sustainable seafood:

Look for Certifications
Choose seafood that carries sustainability labels like:
- Aquaculture Stewardship Council (ASC) for farmed fish.
- Best Aquaculture Practices (BAP) for farmed fish.
- Marine Stewardship Council (MSC) for wild-caught fish.
- Alaska Seafood for wild-caught fish.
- Fair Trade USA for ethical practices.
Ask Questions
When in doubt, ask your seafood vendor where the fish comes from and how it was harvested. You can also check digital guides like NOAA Fisheries’ FishWatch for the best sustainable choices.
- What is the country of origin?
- Is there a third-party certification?
Buy U.S. Seafood
The U.S. is a global leader in responsibly managed fisheries and sustainable seafood. Buying American seafood is a great way to ensure you’re getting sustainably sourced options.

Making sustainable choices is easier than ever, with about 90% of U.S. retailers having seafood sustainability programs in place.

3. Check Out Budget-Friendly Options

Seafood can be pricey, but there are ways to enjoy it without breaking the bank:

Buy Frozen: It’s often cheaper than fresh, and you can portion out what you need.
Canned Options: Canned tuna, salmon, and sardines are affordable and still packed with omega-3s.

📣 Join Us Live: Let’s Talk Consistency

To kick off National Nutrition Month, we’re hosting a Substack Live for paid subscribers. We’re talking about one of the biggest challenges I hear over and over again:

How do I stay consistent when my schedule is inconsistent?

Because let’s be honest — life isn’t predictable. And sustainable health habits have to work in real life.

📍 Instagram Live (Paid Subscribers Only)
🗓 March 10, 2026
⏰ 12:00 pm CDT

👉 Submit your questions here.

Not a paid subscriber? Join now so you don’t miss out!

Purposeful Next Steps:

This month, as we discover the “power of nutrition”, I want it to feel steady and doable—not overwhelming. You don’t need a complete diet overhaul or perfect tracking. You need small, consistent habits that support you over time.

Two seafood meals a week may not feel dramatic, but they can meaningfully protect your heart and support your brain for years to come. And it’s those simple, repeatable choices that shape how we age.

1. Aim to eat at least 6 to 8 ounces of fish each week (about two servings).