1. Oily fish (salmon, anchovies, sardines, mackerel)
So-called oily fish has a higher fat content, which means more omega-3 fatty acids, as well as lots of protein and high vitamin D levels. Additionally, some studies have shown oily fish to have beneficial effects on heart disease, prostate cancer, vision loss, and dementia.
It’s easy to use in meals: Salmon, for example, works with any cooking technique and seasoning; anchovies dissolve into sauces (making them taste balanced and robust rather than fishy); and high-quality canned sardines and mackerel, which are becoming increasingly available, are great snacks—just drain well and serve with a squeeze of lemon.Back to top