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Few foods pack the nutritional punch of fish. Not only is it high in protein and low in fat, but studies have shown that regularly consuming seafood high in omega-3s is associated with a lower risk of heart disease, less age-related cognitive decline and better sleep.

Yet the average American eats less than 15 pounds of fish a year (compared with almost 58 pounds of chicken), and most of what we do consume consists of just three kinds: shrimp, salmon and canned tuna.

"I hate to attack a food group that's good for you, but variety is important for health," says nutritionist Heidi Skolnik, who works with the New York Giants and dancers at the Juilliard School. "Different fish provide different benefits, and if you expand your palate, you won't get bored."

Though Skolnik recommends eating fish two or three times a week, she's quick to point out that just once a week has been shown to yield a benefit. In fact, a Danish study of more than 48,000 women found that those who consistently ate little to no fish had a risk of cardiovascular disease almost three times higher than those who ate it at least once a week. Here's how you can sneak more fish into your diet.