Nutrition scientist and dietitian Dr Joanna McMillan is backing the findings, urging Australians to adopt one simple habit, Two4Life
Eating seafood just twice a week could dramatically cut the risk of some of Australia's biggest killers, according to major new research, with experts now urging Australians to adopt a simple habit called Two4Life.
The findings, drawn from the most comprehensive independent review of seafood and human health ever conducted, show that two serves a week can cut cardiovascular disease risk by 30%, reduce Alzheimer's risk by 30% and lower dementia risk by 10%.
In response, the Fisheries Research and Development Corporation (FRDC) has launched Two4Life, urging Australians to make two serves of seafood a week a lifelong habit.
A simple shift with life-changing impact
Nutrition scientist and dietitian Dr Joanna McMillan said the results should shift how Australians think about everyday meals.
"Two serves a week is something virtually every Australian can do," she said. "We're not talking about an expensive supplement routine or a complicated diet overhaul, just one small, realistic change that can make a genuine difference to long-term health. Aim for two serves a week, with at least one being an oily fish where the omega-3 benefits are highest."
"The good news is it couldn't be easier. Fresh, frozen and across a variety of species, all seafood counts toward your two serves."
Three easy ways to get started:
Swap one weekly lunch and one weekly dinner for seafood - think grilled fish, prawns or tuna in pastas, tray bakes or tacos
Keep frozen seafood on hand - just as nutritious as fresh and perfect for quick midweek meals
Branch out on seafood varieties - Australia has a range of easy-to-cook and affordable seafood options like mussels, pipi's, prawns and sardines
Joanna continued: "Australia is incredibly fortunate to have access to some of the world's best and most varied seafood, right on our doorstep. There really is something for everyone, whether you're cooking for yourself or feeding a whole family."
FRDC Managing Director Sean Sloan said the campaign also shines a light on Australia's world-class seafood sector.
"Australia's sustainable seafood sector means two serves a week is not only achievable, but also backed by a reliable, high-quality supply Australians can trust."
"Whether wild-caught or farmed, Australians have a remarkable range of seafood options to suit every budget. Seafood is good for your heart and good for your wallet too," Sean said.
More than heart and brain health
The findings go well beyond heart and cognitive health. Omega-3s found in seafood play a key role in reducing inflammation, supporting blood vessel function and maintaining brain structure. For older adults, they also help prevent muscle loss, frailty and falls, making seafood one of the most powerful foods for healthy aging.
Higher seafood consumption has also been linked to improved mental health outcomes, with adults eating regular weekly servings showing a 26% lower risk of depression.
During pregnancy, these nutrients are critical for foetal brain development, with adequate intake supporting cognitive development in early life.
What supplements can't replicate
In an era of protein powders and omega-3 capsules, the research is clear: no supplements come close. Seafood's unique combination of omega-3s, protein, vitamin D, B12, iodine, selenium and zinc works together in ways that isolated supplements simply cannot replicate.
Lead researcher Dr Wendy Hunt of Murdoch University said: "The studies show eating two serves of seafood a week (one high in omega 3s), as part of a healthy diet, can provide significant health benefits across our entire lifespan, from preconception and at every stage in our lives."
Fellow researcher Professor Alexandra McManus of Curtin University added: "Making this simple change, eating two serves of seafood a week, is easy to achieve and is affordable given that a single serve is only 100-150 grams."
