In the world of fats, there are ones that aren’t too great for your overall health; think saturated fats and trans fats. And then there are healthy fats, like monounsaturated and polyunsaturated fats, that are actually associated with lowering disease risk. Omega-3s, found in fatty fish, are polyunsaturated fatty acids. 

A 2021 McMaster University study published in JAMA Internal medicine involving 192,000 participants from almost 60 countries found that consuming fatty fish regularly (two servings each week) could help prevent cardiovascular disease in people prone to the condition, like those with heart issues and stroke. According to study co-lead and professor of medicine at the Michael G. DeGroote School of Medicine, Dr. Salim Yusuf (via Science Daily), “This is by far the most diverse study of fish intake and health outcomes in the world and the only one with sufficient numbers with representation from high, middle, and low-income countries from all inhabited continents of the world.” 

It is no secret that omega-3 fatty acids are great for heart health. Older studies have come to similar conclusions. These healthy fats keep your blood pressure levels low, reduce triglyceride levels, and combat irregular heartbeats. While some triglycerides are necessary for overall health, too much is associated with heart disease and stroke. Consuming enough fatty fish is also linked with a boost in brain health, reducing the risk of certain cancers, and preventing rheumatoid arthritis, all of which could be important factors when it comes to early death.