(TheBestHealthMag.ca) -- A new Danish study may have you adding an extra serving of fish or two—maybe even a Fish Friday—to your week.

Scientists in Copenhagen looked at about 49,000 women ages 15 to 49 with a median age of just under 30, all of whom were in the early stages of pregnancy. Results showed that those who rarely or never ate fish had 50 percent more cardiovascular problems over an eight-year period than those who ate fish regularly. And compared to women who ate fish that were high in omega-3 fatty acids (see "The best fish to eat"), the risk was 90 percent higher for those who rarely or never ate fish. The findings were reported in Hypertension: Journal of the American Heart Association.

According to the researchers, one of the challenges from this type of study is getting the health message out that women who are still in their 30s will get benefits. The oil in fish contains omega-3 fatty acids that help protect against heart and vascular diseases (this study was based on dietary intake of omega-3s, not intake from supplements). Even women who ate fish just a few times a month were found to benefit. The most common fish eaten by these women were cod, salmon, herring and mackerel. 

Looking for some simple, healthy ways to get more fish in your week? Try one of our "Ten healthy fish recipes," "Fish with spicy green lentils" or "Green tea poached salmon with sautéed mushrooms." One of my favourite, quick fish dishes? "Salmon burger with wasabi mayo."