Fatty fish from the sea is rich in heart-healthy omega-3s. These unsaturated fatty acids from fish have been shown to reduce the risk of dying from heart attack. Read below to learn how to get the right amounts of fish with omega-3 fatty acids for good health
Commitment to Change.
Learn Which Fish is high in Omega-3. Oily fish, they are usually rich in omega-3 fatty acids. These fish are herring, mackerel, salmon, sardines, trout, and tuna. Include a variety of these fish in your diet for good health.
Learn Which fish can be high in Mercury. Larger, older predatory fish are the most likely to have higher concentrations of mercury. In general, avoid shark, tilefish, swordfish and king mackerel. For most adults, the levels of toxins such as mercury, dioxins and PCBs are tolerable in other fish and are outweighed by the health benefits of eating fish.
Eat two or three servings of fish one week. One serving of fish is 3 grams, the size of a deck. The American Heart Association recommends eating fish at least twice a week. This is particularly oily fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon. Again, include a number of these fish in your diet for good health.
Cooking fish in healthful Ways. How fish is cooked makes a difference in how good it is for you. Deep fat frying is not the way to go. Frying in general should be avoided because it adds fat and calories. Bake, poach, broil, grill, or microwave instead of frying. Fish should be cooked until it is opaque (no longer clear) and it is exaggerated (dry) when it flakes easily.
Cautions for women and children. Women who are nursing, pregnant or planning to become pregnant, and children under 12 should limit their intake of fish. These groups are the most affected by toxins in fish, but can still eat limited amounts of lower risk fatty fish for good health. See Resources articles of the American Heart Association (AHA) and the Mayo Clinic that solve these problems.
Learn Which Seafood has low levels of mercury. According to Purdue University seafood expert Charles Santerre, Ph. D., safe, low-mercury seafood includes: shrimp, salmon, oppfu00F4ret catfish, tilapia, flatfish (flounder, sole, plaice), scallops, haddock, oppfu00F4ret trout, herring, crayfish, mullet, oysters, ocean perch, sardines, squid , white fish and anchovies. A number of these fish should be part of your diet for good health.
Tips and Warnings
Rotate varieties of fish you eat, based on what you like. An example rotation might be haddock, salmon, flounder, tuna, cod and sardines.
Harvard Medical School’s Health Beat newsletter of September 16 recommended in 2008 “Go easy on fish and avoid fish oil if you have hard-to-control angina, severe heart failure, or an ICD. Ongoing research could modify that advice, but for now it is a sensible approach. “If you have an existing heart disease check with your doctor about eating fish and especially if taking fish oil supplements.
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