Fish and Omega3 fatty acids have been recommended by dietitians and other health professionals for years now. Fish is a good source of lean protein and it is high in vitamins and minerals, depending on the variety of fish.
Fish and Omega3 Fatty Acids
All fish contain fats (specifically, fatty acids) that are important for heart health. These good fats are called omega3’s. Omega3 fatty acids are considered “essential” because we cannot make them in the body. Therefore we must get them from the foods in our diet. Two of the essential omega3’s found in fish are eicosapentaenoic acid (EPA) and docosahexaeonic acid (DHA). Fish such as salmon, sardines, tuna and shellfish are particularly high in omega3’s. Because of omega3’s heart healthy benefits the American Heart Association recommends eating seafood at least twice a week.
How do Omegas’s Help?
How exactly do omega3’s help protect us from cardiovascular disease? Research shows that eating fish raises HDL cholesterol. HDL is the “good” cholesterol that helps remove LDL (“bad”) cholesterol from the body. Eating fish lowers the risk of stroke and heart disease by reducing blood pressure. Another benefit to eating fish is that the omega3’s can decrease another kind of fat in the blood called triglycerides. Other research indicates that a diet high in omega3 fatty acids helps reduce the risk of certain types of cancer, loss of eyesight from macular degeneration, and reduces symptoms of autoimmune diseases such as rheumatoid arthritis and lupus. It is also believed that consuming omega3’s may help prevent Alzheimer’s disease and dementia.
Safety of Eating Fish
What about the safety of eating fish? Large fish such as swordfish, shark, mackerel, and tilefish are high in mercury, which poses a health concern, especially for pregnant women and young children. When eating tuna, it is recommended to choose light canned tuna more often than albacore tuna to reduce the amount of mercury consumed.
Another choice to consider is how you prepare the fish you will be eating. The healthiest way to cook fish is to either grill, broil or bake it. Fried foods, including fish, add extra unhealthy fats and calories to the diet.
If you love tacos and want to feed your family more fish, this recipe will do the trick.
Fish Tacos:
Ingredients: 12 ounces white fish fillet (such as tilapia), Olive oil
¼ teaspoon sea salt,¼ teaspoon black pepper
1 cup salsa, ½ cup frozen corn, thawed
12 corn or flour tortillas, warmed
2 cups shredded lettuce, 1 tomato, seeded and diced
1 avocado, seeded, peeled and sliced, ¼ cup fresh lime juice (about 2 limes)
Directions: Preheat broiler. Place fish on foil-lined baking sheet and drizzle fish with olive oil. Season fish with salt and pepper. Broil fish for 8 to 10 minutes, until a thermometer inserted reaches 145 degrees F. Cut cooked fish into strips. Mix salsa with thawed corn. Assemble tacos by placing fish in a tortilla topped with the corn salsa, lettuce, tomato and avocado. Drizzle with lime juice.
Makes 12 tacos.
