Omega-3s have been found to interfere with immune cells called leukocytes and enzymes known as cytokines, which are both key players in the body’s inflammatory response. The anti-inflammatory effects from omega-3s are helpful not just for relieving arthritis, but also for preventing other diseases linked to inflammation, such as heart disease. Omega-3s lower levels of unhealthy blood fats called triglycerides, reduce the growth of plaques that clog arteries, raise levels of beneficial HDL cholesterol and slightly lower blood pressure.
If you would rather get your sources of Omega-3 from fresh fish over fish oil supplements, these are your best options:

  • Salmon
  • Tuna
  • Sardines
  • Mackerel

Eating a 3-6 ounce serving of these fish 2-4 times per week is recommended for lowering inflammation and protecting the heart. It’s also important to note that the larger the fish, the higher it is in mercury. If possible, opt for the smaller fish to reduce your intake of mercury.
*Check with your doctor or a nutritionist before changing your diet or consuming additional seafood.