Fish is a very important part of a healthy diet.  There is strong evidence that eating fish or taking fish oil is good for the heart and blood vessels.

Eating fish twice a week reduces the risk of dying  from heart disease by 36%, according to research.

The best choices are oily fish with large doses of omega-3 fatty acids. The options include salmon, albacore tuna, mackerel, lake trout, herring and sardines.

Whatever you choose, just don’t fry it. That’s because studies have found that fried-fish lovers have increased rates of heart failure.

Fish is a major sources of healthful omega-3 fats and are also rich in nutrients such as vitamin D and selenium, high in protein, and low in saturated fat.

The main omega-3 fatty acids in fish are EPA and DHA. EPA has anti-inflammatory effects that might help counter the hardening and narrowing of arteries that can lead to a heart attack.

Research has focused largely on the anti-inflammatory influence of omega-3s, which counters the hardening and narrowing of arteries that characterizes heart disease. Diets higher in omega-3s are also linked to lower triglyceride levels and fewer fatty deposits that clog arteries.

A number of large studies have found that people who eat fish at least once a week have moderately lower risks of heart attack, stroke, heart failure and sudden cardiac death, according to the new report.

Fish does contain mercury, the AHA pointed out. And pregnant women and young children should avoid certain large fish that are high in mercury — such as shark, swordfish and king mackerel.

But for most adults, the benefits of eating fish outweigh any potential harms associated with mercury