While the connection between fish oil and a lower risk of heart disease has been established, no one had taken a good look at stroke. So in a new British Medical Journal study, an international team of researchers looked at the results of 38 previous studies, encompassing about 800,000 people in 15 countries. They found that the more fish people ate, the lower their risk of stroke and mini-stroke: Those who ate 2-4 servings a week of oily fish had a 6% lower risk, while those who ate 5 or more servings had a 12% reduction. However—and here’s the rub—taking omega-3 fish oil supplements didn’t have a significant effect on stroke risk. (For more ways to protect yourself, see 9 Ways to Never Have a Stroke.) Does that mean you should ditch your fish oil pills? Not necessarily. There’s lots of research that suggests omega-3 pills help ward off heart disease, boost brain function, and even help alleviate depression. But this study is a good reminder that it’s even better to eat as many of your nutrients as possible. Which kinds of fish are best? Look for the oily varieties like salmon, tuna, mackerel, trout, and bluefish, as well as anchovies and sardines. (Want prep tips? We have them here, with our 10 No-Fail Fish Recipes.) White, flaky fish like cod may have some benefits, too—the researchers found that eating two servings a week of any fish resulted in a modest 4% lower risk of stroke—but be sure to order it baked, grilled or steamed, rather than battered, fried, and loaded with butter.
