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Something Fishy
Did you know that the American Heart Association recommends adding fish to your diet at least twice a week? The American Diabetes Association recommends 2-3 three ounce servings of fish per week for people with diabetes. Fish is a source of quality protein, vitamins, and minerals, and fatty fish are high in the heart-healthy omega-3 fatty acids known as EPA and DHA. Omega-3 fatty acids (FA's) are known to reduce inflammation in the body; inflammation is now thought to play an important role in the development of heart disease. Omega-3 FA's are also thought to decrease the risk of developing other inflammation-related diseases, such as Alzheimer's and vascular dementia. These fats are thought to be "brain food" for developing children's minds and for maintaining brain health in adults.
A recent study of women who have type 2 diabetes found that higher fish intake was associated with a significant decrease in risk of developing heart disease over a 16 year period of follow up. The fatty fish include salmon, mackerel, and tuna. While other fish such as cod, flounder, talapia, shrimp and shellfish aren't high in omega-3 FA's, they are a great source of protein that is low in calories and fat per 3 ounce serving, as long as it's cooked in heart-healthy ways. These include broiling, baking, steaming, and grilling your seafood choices.
Think you'd like to eat more seafood but don't know where to start? Try WebMD's Health and Cooking Resource page or do a web search for the particular item you want to cook and recipes, such as "cod recipes" or "shrimp recipes" and see what you find. Look for recipes at web sites that are promoting a healthy lifestyle, such as Eating Well and Weight Watchers.
If you are concerned about food safety and our environment as I am, you may be aware of some of the issues that surround the seafood industry, such as over-fishing some species, the loss of fish that are unwanted but are caught in net fishing, and the environmental damage done by some fish-farming methods. If you'd like more information on eating fish in an environmentally friendly way, try these resources at the Monterey Bay Aquarium and the Environmental Defense Fund (EDF). The EDF site also has information about mercury in fish and how to avoid it, and a link to recipes. Both sites have printable pocket guides to assist you in making sustainable choices in the grocery store.
Try some healthy fish soon; your mind, heart, and waistline will thank you for it!
Take care,
Laurie
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A recent study of women who have type 2 diabetes found that higher fish intake was associated with a significant decrease in risk of developing heart disease over a 16 year period of follow up. The fatty fish include salmon, mackerel, and tuna. While other fish such as cod, flounder, talapia, shrimp and shellfish aren't high in omega-3 FA's, they are a great source of protein that is low in calories and fat per 3 ounce serving, as long as it's cooked in heart-healthy ways. These include broiling, baking, steaming, and grilling your seafood choices.
Think you'd like to eat more seafood but don't know where to start? Try WebMD's Health and Cooking Resource page or do a web search for the particular item you want to cook and recipes, such as "cod recipes" or "shrimp recipes" and see what you find. Look for recipes at web sites that are promoting a healthy lifestyle, such as Eating Well and Weight Watchers.
If you are concerned about food safety and our environment as I am, you may be aware of some of the issues that surround the seafood industry, such as over-fishing some species, the loss of fish that are unwanted but are caught in net fishing, and the environmental damage done by some fish-farming methods. If you'd like more information on eating fish in an environmentally friendly way, try these resources at the Monterey Bay Aquarium and the Environmental Defense Fund (EDF). The EDF site also has information about mercury in fish and how to avoid it, and a link to recipes. Both sites have printable pocket guides to assist you in making sustainable choices in the grocery store.
Try some healthy fish soon; your mind, heart, and waistline will thank you for it!
Take care,
Laurie
Related Topics:
Labels: heart disease prevention, heart health, Omega 3 fatty acids
2 Comments:
I always loved fish, but now that I know that a higher fish intake was associated with a significant decrease in risk of developing heart disease, I will definitely strive to eat more fish! Thanks so much for sharing your valuable knowledge with us.
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