# Fish & Seafood

Wild-caught, omega-3 rich fish is the protein cornerstone of Mediterranean longevity. Feed your brain and protect your heart.

## Why Fish is Essential for Longevity

Mediterranean populations eat fish 2-3 times per week, and this is strongly linked to their exceptional longevity. The key is omega-3 fatty acids - EPA and DHA - which are essential for heart, brain, and cellular health.

Research Finding: A meta-analysis of 40 studies found that eating fish 2-3 times per week reduces the risk of death from heart disease by 36%. The omega-3s in fish also slow brain aging and reduce inflammation throughout the body.

### Health Benefits of Omega-3 Rich Fish

- Heart Health: Lowers triglycerides, reduces blood pressure, prevents arrhythmias
- Brain Protection: DHA is essential for brain structure and cognitive function
- Anti-Inflammatory: EPA and DHA reduce systemic inflammation
- Eye Health: DHA protects against age-related macular degeneration
- Mood Support: Linked to lower rates of depression and anxiety

### Best Fish Choices

- Salmon (Wild): Highest omega-3 content, rich in astaxanthin
- Sardines: Small, sustainable, low mercury, high calcium
- Mackerel: Very high omega-3s, affordable
- Anchovies: Intense flavor, extremely nutrient-dense
- Herring: Excellent omega-3 to price ratio

Wild vs Farm-Raised: Wild-caught fish typically has more omega-3s and fewer contaminants than farm-raised. Look for "wild-caught" on labels. For salmon, choose Alaskan or Pacific varieties.

## Our Top Recommendations

#### Wild Planet Sardines in EVOO

Wild-caught, lightly smoked sardines in extra virgin olive oil. Rich in omega-3s, protein, and calcium.

$18.15 on Amazon

#### Wild Planet White Anchovies in EVOO

Mild, delicate white anchovies in premium EVOO. Lower mercury, high omega-3s. Perfect for Mediterranean dishes.

$32.95 on Amazon

#### Wild Planet Pink Salmon - Skinless & Boneless

Wild-caught Alaskan salmon, no salt added. Sustainably caught, non-GMO. Rich in omega-3s.

$76.89 on Amazon
How Much to Eat: Aim for 2-3 servings of fatty fish per week. One serving is about 3-4 ounces (85-115g). Canned fish counts and is often more affordable than fresh.