Eat Fish Twice a Week for a Healthy Heart
A recent scientific advisory has reaffirmed the American Heart Association’s (AHA) recommendation of eating fish twice a week to lower the risk of heart attacks, ischemic strokes, coronary heart disease and heart failure.
“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,” said Eric B. Rimm, Sc.D., 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.
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AHA’s Recommended Fish Intake Per Week
The recommendation involves eating two 3.5-ounce servings of non-fried fish or approximately ¾ cup of flaked fish per week. According to the AHA, the emphasis should be placed on eating oily fish varieties, such as salmon, albacore tuna, herring, mackerel and lake trout.
Omega-3 fatty acids, the primary nutrients in oily fish, are of great value because they reduce body-wide inflammation, which can damage blood vessels. The healthful fat also reduces blood clotting and irregular heartbeats, as well as lowers triglycerides and slightly decreases blood pressure.
A panel of nutrition experts at the AHA also reviewed studies on high levels of mercury in fish. The contaminant is present in higher quantities in large species such as bigeye tuna, orange roughy, king mackerel, marlin and shark. The panel concluded that although mercury ingestion is linked to neurological problems in newborns, studies don’t show an association with adverse effects on heart disease risk in adults. They determined that the health benefits markedly outweigh the risks posed by the contamination, particularly if a variety of fish is eaten.
The guideline was published in the American Heart Association’s journal Circulation.
Looking for a delicious way to add more fish to your diet this summer? iFit’s registered dietitian, Megan Ostler MS, RDN, CNSC, shared a refreshing salmon berry salad recipe with Live in the Now. Click the link below to check it out. Enjoy!
Mary West is a natural health enthusiast, as she believes this area can profoundly enhance wellness. She is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You can visit her site and learn more at http://www.alternativemedicinetruth.com. Ms. West is also the author of Fight Cancer Through Powerful Natural Strategies.