Eating about 8 ounces of seafood a week—that’s two servings—can reduce the risk for heart disease in both men and women. Now, a new study in BMJ suggests women may also reap breast cancer-fighting benefits. Chinese researchers combined data from 21 previous studies.

In total, almost 900,000 women were tracked for up to 20 years. Those who ate the most omega-3 polyunsaturated fatty acids from fish had a 14 percent lower risk of developing breast cancer. In fact, for each extra tenth of a gram of fatty acids from fish they consumed daily, women’s risk for breast cancer dropped 5 percent. One 3-ounce serving of salmon contains 1 to 2 grams.

HOW FISH REELS IN HEALTH PERKS

The study authors suspect fish oil may cause changes in your genes, stopping cancer cells from growing. That’s on top of all the ways omega-3 fatty acids help your heart. For one thing, they can decrease your risk for irregular heartbeats. Plus, they reduce levels of harmful blood fats called triglycerides.

KEEP YOUR DAILY CATCH HEALTHY AND FLAVORFUL

Firm fish with darker flesh tend to contain more omega-3 fatty acids. The richest sources include salmon, king mackerel, herring, trout, sardines and tuna. Shellfish such as oysters, mussels and clams contain smaller amounts. Prepare fresh or frozen fish by baking, broiling or grilling. Season it with spices, herbs and lemon juice. Skip fried or breaded seafood and dishes with creamy sauces. This way, you’ll avoid adding extra sodium or unhealthy fats.

Download more tips on healthy seafood consumption from the U.S. Department of Agriculture at http://www.choosemyplate.gov/ten-tips-eat-seafood. All women 40 and older should have an annual mammogram. Call the Breast Health Center at 812-376-5064 to schedule your appointment today!