We’ve been told, many times, that eating Fish regularly can improve our heart health and prolong our lives. But the American Heart Association is underlining one of its key recommendations about Fish consumption in light of recent findings reviewed by a panel of leading Nutrition experts…
The Heart Association has said, in the past, that it’s beneficial to eat at least two meals of fish a week, to maintain a healthy heart. But, now, the Association says new studies show it’s even more important than was previously thought.
Dr. Eric B. Rimm, Chair of the American Heart Association Writing Group and Professor of Epidemiology and Nutrition at the Harvard T.H. Chan School of Public Health in Boston says: “Since the last advisory on eating fish was issued by the Association in 2002, scientific studies have further established the beneficial effects of eating seafood rich in Omega-3 fatty acids, especially when it replaces less healthy foods such as meats that are high in artery-clogging saturated fat.”
What kind of fish should you eat?
The Association recommends eating at least two 3.5 oz. / 95 g servings, or about 3/4 cup / 190 ml of flaked fish every week. Emphasis should be placed on eating oily fish like Salmon, Mackerel, Herring, Lake Trout, Sardines or Albacore Tuna, which are all high in omega-3 fatty acids. And the Association wants you to cook your fish any way but fried.
What about mercury contamination?
We’ve also heard a lot about mercury contamination in fish. It’s a serious issue, but the Heart Association says it can be avoided. Just stay away from large fish such as Shark, Swordfish, Tilefish, King Mackerel, Bigeye Tuna, Marlin and Orange Roughy. When assessing the possible mercury threat of any fish, remember that, the bigger the fish, the older it is, and the more time it’s had to absorb mercury and other heavy metals.
Isn’t all the Fish going to be expensive?
Yes. But there’s no way around that…
..Or is there?
How about Fish Oil supplements?
They are available in almost every pharmacy or health food store, and they can probably do you as much good as eating the fish. Just make sure that you’re getting quality Fish Oil capsules, with natural fish Oils from real Fish. It seems that some Omega-3 and Omega-6 supplements are synthesized, and they are not as effective as real Fish Oil in helping you reach your dietary goal for heart health. But the Heart Association stops short of recommending supplements citing a lack of scientific evidence regarding any effect on cardiovascular risk.
So, Science Community: Get out there and start testing the effectiveness of Omega-3 and -6 supplements!
~ Maggie J.