How Salmon and Omega-3s May Help Slow the Aging Process
A recent study has brought renewed attention to the potential anti-aging benefits of omega-3 fatty acids, particularly those found in fatty fish like salmon. The research found that individuals who maintained higher levels of omega-3s in their bloodstream showed markers of slower biological aging, largely due to reduced chronic inflammation.
Offering insight into the findings is Kristy Liekfet, APN, a nurse practitioner specializing in Adult Gerontology and Primary Care at Shore Physicians Group’s primary care office located at 401 Bethel Road in Somers Point. Liekfet works closely with patients managing chronic diseases and has a strong understanding of how dietary choices can impact long-term health.
“Based on the study design and the outcomes presented, it appears to be a good study,” Liekfet said. “The evidence supports the idea that regular intake of omega-3 fatty acids can play a role in slowing the biological processes associated with aging.”
Omega-3 fatty acids are known for their anti-inflammatory properties. “One of the key drivers of aging and age-related diseases is chronic inflammation,” she explained. “Omega-3s help reduce this inflammation, and that reduction may help protect against cellular damage and maintain healthy body systems.”
Liekfet also pointed out that omega-3s support healthy cell membranes, which enhances cellular resilience and function. “This helps protect cells from oxidative stress and damage caused by free radicals, which are factors closely linked to the aging process.”
When asked about practical dietary strategies, Liekfet highlighted salmon as an excellent source of omega-3s but also cautioned against overconsumption due to potential mercury exposure. “Salmon once or twice a week is generally considered safe and beneficial, but people should be mindful of mercury levels, especially if they consume large quantities of fish,” she advised.
She also emphasized that omega-3s can be obtained from a variety of sources. “Other fatty fish such as mackerel, herring, anchovies, whitefish, and bluefin tuna provide similar benefits. For those who prefer plant-based options, flaxseeds, chia seeds, and walnuts are excellent sources of omega-3s. Supplements are also a safe and effective alternative for individuals who do not consume fish regularly.”
Liekfet stressed the importance of preparation methods to maximize health benefits. “How salmon is cooked matters. Frying or adding mayonnaise-based dressings can negate some of the nutritional benefits. Baking, grilling, or preparing salmon with olive oil and lemon are healthier options.”
She also recommended avoiding processed oils like vegetable or canola oil and instead opting for olive oil or other heart-healthy fats.
“There’s no single fountain of youth,” Liekfet concluded. “But we do have tools at our disposal—healthy diet, regular exercise, and smart supplementation—that can support aging gracefully. Omega-3s are one of those tools, and when incorporated thoughtfully into the diet, they can have a meaningful impact on long-term health.”
Kristy Liekfet, APN, specializes in Adult Gerontology and Primary Care. She treats patients at Shore Physicians Group’s Primary Care office located at 401 Bethel Road in Somers Point, NJ. To schedule an appointment with Kristy Liekfet, call 609.365.6200.
