Healthy diet plans encourage you to eat fish. Experts recommend at least 8 ounces of seafood a week. Research says Americans average only about a third of that.
Not all fish are the same. So it’s essential to know how to make sure you get the most out of what you find in fatty, oily fish; omega-3 fatty acids can help your heart in several ways. Just a couple of 4-ounce servings of seafood with them each week can lower your chances of heart disease by 36%. Omega-3s might make you less likely to have conditions like stroke and Alzheimer’s disease, too.
Good sources of these healthy acids include:
Salmon
Herring
Anchovies
SardineFound in fatty, oily fish, omega-3 fatty acids can help your heart in several ways. Just a couple of 4-ounce servings of seafood with them each week can lower your chances of heart disease by 36%. Omega-3s might make you less likely to have conditions like stroke and Alzheimer’s disease, too.
Good sources of these healthy acids include:
Salmon
Herring
Anchovies
Sardinekind -- and lots of protein. For example, low-fat fish like tilapia, cod, flounder, and soles have fewer than 120 calories in a 3-ounce serving and give you plenty of protein.
If you don’t like fish but want to get more seafood into your diet, tilapia and cod can be a good starting point. Neither has much of a fishy taste. They also tend to take on the flavor of a marinade or sauce though they’re technically crustaceans; shrimp and prawns are good seafood choices. They’re low in mercury -- and calories -- and high in protein. And they’re popular: Shrimp accounts for about half of the seafood eaten in the U.S. The only drawbacks are that they’re higher in cholesterol than most fish. They’re also low in omega-3s. Too much mercury in your system can cause brain and nerve damage in adults. It can affect the development of babies and young children, as well.
Fish to stay away from include:
Imported swordfish
Imported marlin
Shark
King mackerel
Generally, mackerel are an excellent source of omega-3s, and most can be part of a healthy diet. But king mackerel -- especially ones caught in the Pacific Ocean -- are high in mercury. Doctors say young children and women who are pregnant or nursing should avoid them completely king mackerel
Generally, mackerel are an excellent source of omega-3s, and most can be part of a healthy diet. But king mackerel -- especially ones caught in the Pacific Ocean -- are high in mercury. Doctors say young children and women who are pregnant or nursing should avoid them completelyThese fish, also known as slimeheads, can live up to 150 years. But that means they’ve been around unhealthy elements, like mercury, for a long time. So they’re not the best option for a healthy diet. Just like mackerel, different kinds of tuna have different levels of mercury. For example, it’s best to avoid bluefin and bigeye tuna steaks. And while albacore tuna is high in omega-3s, you shouldn’t eat it more than once a week. The same goes for yellowfin. For a good source of protein, it’s best to go with canned light tuna, which is safe to have up to three times a week...tilefish.s
Trouts
Troutt.
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