But there may be another essential nutrient<\/a> that is being quietly overlooked: omega-3 fatty acids.<\/p>\n “We’re sticking with fiber right now, but there will be a year of the omegas,” Steph Grasso, a Virginia-based registered dietitian and author of “Crave, Cook, Nourish,” told Fox News Digital.<\/p>\n The Common Protein Mistake People Make After Age 50 That’s Accelerating Muscle Loss<\/a><\/p>\n “Most Americans are not actually meeting their omega-3 intake.”<\/p>\n Read On The Fox News App<\/a><\/p>\n The problem is global, research suggests.<\/p>\n Eating fatty fish twice a week can help meet recommended omega-3 intake levels, according to experts.<\/p>\n (iStock)<\/p>\n About 76% of people worldwide fall short of recommended intakes<\/a> of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the long-chain omega-3 fatty acids found primarily in fatty fish, according to a study published in Nutrition Research Reviews in November.<\/p>\n The most common recommendation for healthy adults is about 250 milligrams per day of combined EPA and DHA \u2014 and higher amounts are advised during pregnancy.<\/p>\n Low intake of these fatty acids from seafood<\/a> has been identified as a leading dietary risk factor for death and disability. Omega-3s also play a role throughout lifespan. Research has linked adequate intake to cardiovascular health, lower triglyceride levels, reductions in blood pressure, and support for brain and visual development.<\/p>\n These Fish Are The Best And Worst For Your Health, Say Experts<\/a><\/p>\n The effects of omega-3s are especially clear when it comes to heart health,<\/a> according to Dr. Brett Sealove, chair of cardiology at Hackensack Meridian Jersey Shore University Medical Center.<\/p>\n “Studies show the omega-3 fatty acids in fish oil, specifically EPA and DHA, can modestly lower blood pressure,” Sealove told Fox News Digital.<\/p>\n Higher doses, typically through prescription-strength fish oil, are often used to reduce triglycerides, he noted.<\/p>\n But whole foods should be the primary source \u2014 with supplements<\/a> viewed as a secondary option, Sealove said.<\/p>\n Your Friday Fish Fry Just Got More Expensive As Lent Begins Amid Seafood Spikes<\/a><\/p>\n “It’s best to think of food as the foundation of your health,” he advised.<\/p>\n “The most reliable and beneficial way to get your omega-3s for blood pressure and heart health is by eating fatty fish like salmon, mackerel, herring or sardines<\/a> at least twice a week.”<\/p>\n Fish oil supplements may help some people meet omega-3 needs, but experts recommend food first.<\/p>\n The American Heart Association also recommends eating two servings of fish \u2014 especially fatty \u2014 per week.<\/p>\n Grasso has a simple trick to kick-start that healthy habit.<\/p>\n Click Here To Sign Up For Our Lifestyle Newsletter<\/a><\/p>\n She swears by what she calls “Salmon Mondays,” a weekly routine that guarantees at least one of those servings of fatty fish.<\/p>\n “I do salmon every single Monday,” she said. “Knowing I have salmon every Monday helps with decision fatigue.”<\/p>\n Virginia-based registered dietitian Steph Grasso told Fox News Digital that she cooks salmon every Monday.<\/p>\n Her method is uncomplicated: Preheat the oven to 450 degrees, bake salmon for about 13 minutes, add a side of broccoli<\/a> and dinner is done.<\/p>\n Click Here For More Lifestyle Stories<\/a><\/p>\n Beyond omega-3s, salmon also delivers high-quality protein, vitamin D and selenium \u2014 nutrients that work together in a way that cardiologists say supplements alone cannot replicate.<\/p>\n A dietitian recommends baking salmon at 450 degrees for about 13 minutes for an easy meal.<\/p>\n Plus, over-the-counter fish oil supplements are not tightly regulated like prescription medications, experts warn \u2014 and high doses can carry potential risks, including bleeding concerns or, in some studies, a possible increased risk of atrial fibrillation.<\/p>\n More fatty fish isn’t necessarily a cure-all either, Grasso noted.<\/p>\n “When somebody hears ‘superfood,’ they might think that will solve all their health problems, but too much of one thing is never good,” she said.<\/p>\n Test Yourself With Our Latest Lifestyle Quiz<\/a><\/p>\n In “Crave, Cook, Nourish,” which was published in February, Grasso emphasizes protein, fiber and balanced yet “crave-worthy” meals.<\/a><\/p>\n In her book “Crave, Cook, Nourish,” Grasso emphasizes balanced yet “crave-worthy” meals.<\/p>\n She promotes simple, practical strategies for healthy eating,<\/a> including a streamlined grocery list formula, prepping fruits and vegetables as soon as you get home to encourage eating them and incorporating affordable staples like beans to help boost fiber intake.<\/p>\n Click Here To Download The Fox News App<\/a><\/p>\n “It’s all about diversity and having a little bit of everything \u2014 that is truly the key to longevity<\/a> and health,” she said.<\/p>\n![\"Woman's](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/03\/f6a987fdab19eddff58290341510dccc.jpeg\"\/)
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