Put fish on the menu to help your heart and lungs battle pollution.

The fats in fish may help prevent the unhealthy irregular heartbeats that can be caused by breathing in particulate matter, the fine airborne particles from car emissions, industrial processes, and other sources. Dine on some chunk light tuna or salmon to help get your fill of heart-healthy fish fats.

Air pollution, especially exposure to particulate matter, increases cardiovascular mortality, according to research. Particulate matter is the name given to the small airborne particles released through vehicle emissions, farming practices, construction, demolition, industrial processes, wood burning, and many other processes. Short-term exposure to particulate matter increases the risk of irregular heartbeat. People who have cardiovascular disease, diabetes, or certain lung conditions may be more susceptible to the cardiac effects of exposure to particulate matter. In a study of 50 people age 60 and over, researchers discovered that supplementation with 2 grams of fish oil daily for 5 months mitigated the unhealthy heart rate variability experienced by participants exposed to particulate matter. Supplementation with the same amount of soy oil did not produce a similar protective effect. Consult your doctor before taking fish oil supplements; fish oil supplements are not for everyone. If your healthcare provider recommends against fish oil supplements, most people can experience important RealAge health benefits from consuming one or two 3-ounce servings of fatty fish per week, such as salmon.

Omega-3 fatty acid prevents heart rate variability reductions associated with particulate matter. Romieu, I., Tellez-Rojo, M. M., Lazo, M., Manzano-Patino, A., Cortez-Lugo, M., Julien, P., Belanger, M. C., Hernandez-Avila, M., Holguin, F., American Journal of Respiratory and Critical Care Medicine 2005 Dec 15;172(12):1534-1540. Epub 2005 Oct 6.