The #1 Diet Change You Should Make
Q: I want to eat healthier this year. But a lot of the advice out there is pretty complicated (and I know I’ll never do it). If I were to make just one change to my diet, what would you recommend?
–Donald K.
Dr. G: Living a healthy lifestyle can be a bit overwhelming. In fact, I tell my patients not to try to do it all at once.
Baby steps are best.
So your question is a great one. When it comes to dietary changes, I prefer to focus first on what TO do (as opposed to what NOT to do).
And if you’re going to make one (simple) change as you begin your new year, it should be this: Eat more fish.
That’s it!
Fish are loaded with omega-3 fatty acids, which help everything from the heart to the brain—and plenty in between.
A lot of doctors out there might point you to omega-3 supplements…but not me.
After all, omega-3s are just ONE of the nutrients in fish. It’s also a good source of protein, vitamin D, iodine, calcium, iron, zinc, magnesium, potassium…and so much more.
Why limit yourself to omega-3s when you can get all that at the same time?
Here are just a few of the benefits of eating more fish:
- Eating fish just once a week increases the area of the brain associated with memory—which explains why numerous studies show that fish eaters have lower rates of cognitive decline.
- People who eat the most fish have a lower risk of developing Alzheimer’s.
- People who eat the most are much less likely to have a heart attack, stroke, or to die of heart disease.
- People who eat fish twice a week tend to have lower blood pressure and fat levels.
- The omega-3s from fish lower the risk of breast and colorectal cancer.
- Regularly eating fish helps combat depression, and can even boost the effectiveness of antidepressants.
- Eating fish has been linked to a 42% lower risk of macular degeneration.
I recommend 2-3 servings a week of wild caught fish.
Want me to answer your health question next? Email me at [email protected].
To a brighter day,
Dr. Richard Gerhauser, M.D.
