Pescatarian diet: Pros, cons, and what to eat Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe What is a pescatarian diet Medically reviewed by Jillian Kubala, MS, RD, Nutrition — By Cathleen Crichton-Stuart — Updated on August 15, 2022In the pescatarian diet, a person’s main source of animal protein comes from fish and other seafood, such as shrimp. Eating a diet consisting mainly of plant-based foods has a variety of health benefits, which the addition of fish and fish products may enhance. In this article, we look at the potential health benefits of a pescatarian diet and what people can eat on this kind of diet. Health benefits of the pescatarian diet Share on PinterestLuke Mattson/StocksyThe pescatarian diet has many health benefits. Below, we cover some of these benefits. Heart health Fish, especially fatty fish like salmon, herring, and trout, are concentrated in omega-3 fatty acids. Omega-3s are fats that are essential to health and are involved in critical processes including regulating inflammation in the body. Research shows that regularly consuming fish may help reduce the risk of heart attacks, high blood pressure, atherosclerosis, and stroke. Apart from fish, the pescatarian diet consists mainly of plant foods. According to one 2017 analysis, people who consume a diet high in vegetables and other plant foods have a reduced risk of coronary heart disease. The study authors say that the heart health benefits of a plant-based diet include improved blood lipids and lower blood pressure. The same research concludes that a vegetarian diet could reverse atherosclerotic plaques when combined with exercise and stress management. Atherosclerosis occurs when plaque builds up in the arteries. This causes the arteries to harden, narrow, and restrict the blood flow. Cancer A pescatarian diet may also protect people against colorectal cancers, or cancers that affect the colon and rectum. According to a 2015 study, colorectal cancers are the second leading cause of cancer deaths in the United States. The study used data from a cohort of over 77,650 people and found that the pescatarian diet had a strong protective effect against colorectal cancers. Diabetes and inflammation Following a plant-based diet may help reduce the risk of type 2 diabetes and metabolic syndrome. Metabolic syndrome is a cluster of conditions, including insulin resistance, high blood pressure, and obesity. The omega-3 fats found in fish have powerful anti-inflammatory effects and may benefit health in many ways when consumed in large doses. Plant-based diets are high in anti-inflammatory and antioxidant agents, such as flavonoids. These are natural compounds present in plants. Flavonoids have a range of anti-inflammatory and antidiabetic properties. A 2016 study, again looking at different dietary patterns among more than 77,000 people in the U.S., found that people following a pescatarian diet had the highest flavonoid intake of all those taking part. What can someone following the pescatarian diet eat Listed below are some suggestions for sources of fish that a person on a pescatarian diet can eat:canned sardinescanned salmoncanned tunafish sticksfrozen salmon, trout, and herringfrozen shrimpfresh fish, such as cod, salmon, pollock, catfish, and sardinesfresh shellfish, such as shrimp, clams, and scallops Other foods to include are:fruitvegetablescereals and whole grains, including oats, bulgar wheat, amaranth, corn, and ricepseudo grains, such as quinoa and buckwheat, which are gluten-freelegumes, including kidney beans, pinto beans, and peaslegume products, including tofu and hummusnuts and nut buttersseeds, such as flaxseeds, hemp seeds, and chiaeggs and dairy, if lacto-ovo-vegetarian Although it’s possible for a person following a vegetarian diet to consume all of the nutrients they need through the foods they eat, any diet that restricts a large number of foods could lead to suboptimal intake of one or more nutrients. For example, if a person avoids dairy products, they must be sure to consume other foods rich in calcium ike certain vegetables, nuts and seeds, and beans. 1-day meal plan Here, we give examples of recipes for meals that a person might consider when choosing a pescatarian diet: Breakfast Sardines on crostini Sardines are an excellent source of omega-3s. Using spinach to make a pesto spread on the crostini provides a source of vitamin C and vitamin A. The vitamin C helps increase the amount of iron a person absorbs. This recipe uses canned sardines, but it is also possible to use fresh sardines or anchovies. Starting the day with protein increases the feeling of fullness, and the pesto adds healthful greens that are a source of iron. Lunch Classic baked falafel Tahini is good source of plant protein and omega-3s. Chickpeas are also a good source of plant protein and fiber. Add a healthful Mediterranean salad to this recipe to create a filling lunch. Dinner Roasted salmon with shallot grapefruit sauce Salmon provides omega-3s essential fatty acids. Strong-flavored fish go very well with citrus fruits such as grapefruit. The addition of grapefruit to this recipe also adds vitamin C and fiber, and it counts toward the 2 servings of fruit that a person should eat per day. Most pescatarians only have seafood once a day or a few times a week, not multiple times per day. Another option for a one-day meal plan could be: Breakfast: Oatmeal made with coconut milk topped with fresh berries, chia seeds, and almond butter Lunch: A grain bowl made with quinoa, sweet potatoes, kale, and chickpeas. Dinner: Grilled salmon and lemony asparagus served with a baked potato and a side salad Disadvantages of a pescatarian diet Heavy metal and pollutants in marine fish is a global issue. With 92 percent of fish consumed by humans being marine fish, mostly from coastal fisheries, there is a risk of contamination. Mercury is present in the atmosphere and bodies of water and, because of this, nearly all fish may be a source of mercury. However, most fish contain very low levels of mercury and only some are known to be concentrated sources of mercury. For most people, the mercury present in fish is not a risk, explains the U.S. Food and Drug Administration (FDA). However, they advise women considering becoming pregnant, women who are pregnant, nursing mothers, and young children not to eat specific fish. Fish to avoid include:sharksword fishking mackereltilefish Fish low in mercury include:canned light tunasalmonpollockshrimpcatfish Summary A pescatarian diet may be healthful and carries health benefits, as long as people avoid fish with high levels of mercury. People may find that canned tuna and sardines, as well as smoked fish, are the easiest foods to obtain and eat. These are full-flavored options, but frozen white fish and fish sticks are more delicately flavored options. Where possible, people may wish to try to buy fresh fish from sustainable sources. A useful website that can help is Seafood Watch. Last medically reviewed on August 15, 2022Heart DiseaseCardiovascular / CardiologyNutrition / DietObesity / Weight Loss / Fitness 13 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Al-Ishaq, R.K., et al. (2019). Flavonoids and their anti-diabetic effects: Cellular mechanisms and effects to improve blood sugar levels.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769509/Burkholder-Cooley, N., et al. (2016). Comparison of polyphenol intakes according to distinct dietary patterns and food sources in the Adventist Health Study-2 cohort.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6061923/Chen, C. Y., et al. (2016). Connecting mercury science to policy: From sources to seafood.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4832595/Dumont, É. (2018). Impact of the treatment of NH3 emissions from pig farms on greenhouse gas emissions. Quantitative assessment from the literature data [Abstract].https://www.ncbi.nlm.nih.gov/pubmed/29909071FDA/EPA 2004 Advice on What You Need to Know About Mercury in Fish and Shellfish. (2019).https://www.fda.gov/food/metals-and-your-food/fdaepa-2004-advice-what-you-need-know-about-mercury-fish-and-shellfishGuyader, J., et al. (2016). Forage use to improve environmental sustainability of ruminant production. [Abstract].https://academic.oup.com/jas/article-abstract/94/8/3147/4791516Kahleova, H., et al. (2017). Cardio-metabolic benefits of plant-based diets.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579641/Krupa, K., et al. (2022). Omega-3 fatty acids.https://www.ncbi.nlm.nih.gov/books/NBK564314/Olrich, M. J., et al. (2015). Vegetarian dietary patterns and the risk of colorectal cancers.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4420687/Rimm, E. B., et al. (2018). Seafood long-chain n-3 polyunsaturated fatty acids and cardiovascular disease: A science advisory from the American Heart Association.https://www.ahajournals.org/doi/pdf/10.1161/CIR.0000000000000574The Causes of Climate Change. (n.d.).https://climate.nasa.gov/causes/Troell, M., et al. (2014). Does aquaculture add resilience to the global food system?https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4169979/Zhang, B., et al. (2020). Fish Consumption and Coronary Heart Disease: A Meta-Analysis.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/FEEDBACK:Medically reviewed by Jillian Kubala, MS, RD, Nutrition — By Cathleen Crichton-Stuart — Updated on August 15, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageThe complete guide to omega-3-rich foodsMedically reviewed by Sade Meeks, MS, RD Omega-3 fatty acids are essential nutrients. Oily fish, seeds, and nuts are among the best sources. In this article, we take a look at 15 omega-3-rich…READ MOREIs krill oil better than fish oil for omega-3?Medically reviewed by Katherine Marengo LDN, R.D. Krill oil and fish oil are popular dietary supplements containing omega-3. 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