Cold-water fish like these, as well as tuna, mackerel, sardines, halibut, sablefish, and anchovies, are rich sources of heart-healthy omega-3 fatty acids -- specifically, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) -- which also combat inflammation. "These essential fatty acids are critical to cell function, such as energy production, fat metabolism, immune reaction, brain function, and supple radiant skin," Perricone says. "They also act as a systemic anti-inflammatory, which protects all organ systems, including the cardiovascular system."
The American Heart Association recommends at least two 3.5-ounce servings of fatty fish per week. In a 2009 study of 5,677 men and women ages 45 and older, researchers at the University of North Carolina at Chapel Hill found that those who consumed the most omega-3 fatty acids and fish had lower levels of CRP and the protein interleukin-6, which translates into lower levels of inflammation, improved blood flow, and reduced risk of blood clotting.
"If you're not having fish at least twice a week, consider taking fish-oil supplements in the form of 1,000 mg of DHA and EPA combined," suggests Joy Dubost, Ph.D., R.D., a spokesperson for the Institute of Food Technologists. Looking for a protein-rich alternative to fish? Try omega-3-enriched eggs.
Get this Recipe: Whole Fish with Mint