Eating fatty fish such as salmon, tuna, or mackerel at least once a week may help prevent heart attacks and other serious cardiovascular problems. That’s according to a recent scientific advisory from the American Heart Association, which reaffirms a long-held observation about the health benefits of seafood.

You’ll potentially reel in the biggest benefit if you replace less healthy foods — such as red meat or processed meats — with seafood entrees. For example, choose salmon over steak, and swap the ham on your sandwich for tuna.

“Eating two servings of fatty fish per week, which averages out to about 250 milligrams of omega-3 fatty acids a day, has been linked to a lower risk of heart attack and other cardiac issues,” says Harvard Medical School professor Dr. Bruce Bistrian, who is chief of clinical nutrition at Beth Israel Deaconess Medical Center. Some of this benefit appears to come from the cardioprotective effects of omega-3 fatty acids, he explains.

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