As women age, nutrition becomes a key part of staying strong, sharp, and active. Around menopause, changes in hormones, metabolism, and muscle mass can affect everything from bone density to brain health. That’s why dietitians say a certain particular food deserves a regular spot on the plate: fatty fish.
Fatty fish like salmon, sardines, mackerel, herring, and anchovies are packed with nutrients that support heart, brain, and bone health. They’re a major part of the Mediterranean diet, a way of eating linked to longer life expectancy and lower risk of chronic disease. Let’s explore why these fish are especially important for women over 50, and how to add them to your meals each week.
Why salmon and other fatty fish are central for women over 50
Fatty fish are rich in omega-3 fatty acids, specifically EPA and DHA, which are essential for brain and heart health. These fats can help reduce inflammation, support cognitive function, and protect against heart disease. Studies have shown that women who eat more omega-3s may experience slower age-related cognitive decline and a lower risk of depression.
Fish like salmon and sardines also provide vitamin D, a nutrient that plays a crucial role in calcium absorption, helping protect against bone loss and osteoporosis. This might be frequent after menopause, when women experience a rapid decline in estrogen, which increases the risk of weak bones.
In addition to these benefits, fatty fish are a clean source of high-quality protein, which supports muscle repair and maintenance. As protein needs increase after 50, including fish a few times a week can help women meet those needs without relying on red meat.
Omega-3 fats may also support heart health by lowering triglycerides and improving cholesterol balance. For women in their 50s and beyond, when heart disease risk increases, this makes sardines and salmon some of the smartest foods to prioritize.
Easy ways to add fatty fish to your week
If you’re not used to eating fish often, start small and make it easy. Many types of fatty fish are available fresh, frozen, or canned, and all offer the same essential nutrients.
- Swap in salmon for chicken: Bake or grill a fillet with olive oil, lemon, and herbs for dinner.
- Use canned sardines or mackerel: Add them to whole-grain toast with avocado, toss them into salads, or mix them into pasta with garlic and olive oil.
- Try tuna or anchovies: Mix with chickpeas or beans, or use anchovies to add flavor to sauces and dressings.
- Go for convenience: Keep canned salmon or herring in your pantry to boost protein and omega-3 intake any time.
Aim to include fatty fish at least twice a week, or about 8 ounces total, as recommended by the Dietary Guidelines for Americans. If you don’t eat fish, talk to your doctor about omega-3 supplements derived from algae, which offer similar benefits.
What we eat in our 50s sets the stage for the way we’ll feel in our 60s, 70s, and beyond. Fatty fish is one of the simplest and most effective foods to help women stay strong, healthy, and energized in this stage of their lives.