Fish are well known as healthy and delicious eating. Cooked well or not cooked at all, fish is a versatile protein dish and is become well known as a heart healthy food. Research is showing that consuming two servings of fish can reduce heart attack risks by more than one-third. There are some people who avoid fish, either due to issues with taste or due to reports of contaminants in fish. The reality is that most fish are completely safe and contaminant risks would only be an issue if a person was to have specific types of fish in incredibly large quantities.
What makes fish such a heart healthy food?
The simple answer to this question is Omega-3 fatty acids. Unsaturated fats, especially monounsaturated fats and the Omega-3 fatty acid building blocks that those fat molecules are built from are simply better for the human body than saturated fats. By replacing a couple meals that contain saturated fats, it makes a big difference. On top of this, Omega-3 fatty acids are being researched and are believed to reduce inflammation of all types of tissue as well as help lower “bad” cholesterol levels.
These fatty acids are also linked with the children’s ability to learn as well as lowering blood pressure in adults, enhancing the immune system and can help alleviate the pain from arthritis. Omega-3 consumption has also been linked directly with less incidents of heart disease.
Are there certain fish that are best?
Fish that are considered fatty are the richest source of the beneficial Omega-3 fatty acids. Salmon is a very popular choice because, while on the oily side, is very flavorful and can be cooked in a variety of ways. Herring is the best choice if the solitary goal is getting fish oil and Tuna is the least fishy tasting option that still has plenty of oil.
There are fish to avoid as well. Talapia and catfish are both very popular fish; mostly because they are two of the least fish tasting varieties. However, on top of containing low amounts of Omega-3 fatty acids, they contain arachidonic acid which is an Omega-6 fatty acid that red meat and egg yolks both contain. This fatty acid can actually cause inflammation which can actually contribute to heart disease.
What about contaminants?
In general, the amount of mercury and other toxins are very low for most fish. There are some fish that are higher in these contaminants than others in commercially available fish. Eating fish caught in a creek next to a chemical plant is going to yield a lot more toxins than any fish found from a commercial source. In general though, fish that live longer or are higher up on the food chain will have higher toxin levels simply because they have more time to accumulate in the body of that fish. Even a portion of shark or king mackerel is ok provided that you don’t eat one of these predator fish twice a day for weeks on end.
Because there are trace amounts of contaminants, there are groups that should be more careful with their fish consumption. Women who are pregnant, nursing and children should reduce their consumption of fish because even trace amounts of mercury, especially the very bio- available mercury that is contained in trace amounts in fish, can cause nervous development issues. The FDA still recommends that pregnant women do consume fish as the Omega-3′s are vital for development but recommend sticking with fish such as salmon that are known to be low in mercury and to avoid completely those that are known to have higher amounts of toxins.
I don’t like the taste of fish but want the health benefits, what do I do?
There are fish oil supplements available on the market that are quite potent and very easy on a person’s body. However, research is showing that eating fish itself works better than taking a supplement of fish oil or other Omega-3 fatty acid containing oil. If you can’t handle fish, research other food sources that have Omega-3 fatty acids instead.
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