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Fish are rich in fatty acids that help
prevent heart disease. Eating more fish could be the most
important change you can make in your diet. Fish contains fewer
calories and less fat than the same portion of any poultry or meat.
In its guide to healthy eating, the American Heart Association (AHA)
puts fish at the top of its list for protein.
Health professionals observed the
benefits of eating fish when they studied the Inuit, says nutritionist
Barbara V. Howard, PH.D., an AHA spokeswoman. The Inuit, a
people living in the upper reaches of North America, had high-fat
diets - but very little heart disease. Researchers concluded
that omega-3 oils in the Inuit's fish-laden diet lowered blood
triglycerides, components of the body's fat tissue. Excess fat
in the blood can cause heart disease. Further studies linked
fish in general, not just fish oil, to a lower risk of heart disease.
The Benefits of Fatty Acids
Fats are made up of many different fatty
acids. Two types of these fatty acids, which are essential in
our diet, are known as omega-6 and omega-3. They are part of the
membranes that surround all human cells. Research has indicated
that these fatty acids may have an important role in preventing heart
disease. Some skin conditions and inflammatory problems such as
rheumatoid arthritis can be helped if more omega-3 fatty acids are
eaten.
Fish are an excellent source of omega-3
fatty acids. Two to three meals of fish a week provide
sufficient amounts. Darker-fleshed oily fish, such as sardines,
mackerel, salmon, tuna and herring contain more omega-3 fatty acids
than white fish. Tinned fish is a suitable alternative to fresh
fish.
Commercial fish oil supplements contain
omega-3 fatty acids in a concentrated form. They are usually
available in capsules, and may be useful to supplement a diet low in
fish. Green leafy vegetables and the oil extracted from flax,
canola and walnuts also contain some amounts of omega-3 fatty acids.
Omega-6 fatty acids are found mainly in
plant foods such as seeds, nuts and vegetable oils. But remember
these oils are a concentrated source of fat and should be eaten in
moderation.
Getting Started
For fish to be part of a healthy diet,
grill, broil or bake fish and complement with a low-fat sauce, or
season with herbs, lemon or spices. If you do not have much
experience cooking fresh fish, start with an easy variety such as
salmon. High in protein and flavor, salmon lends itself to all
kinds of preparation. Salmon's meaty texture makes it appealing
even to finicky fish eaters. It's so easy to handle when
filleted or cut as steaks, even first-time cooks can remove its bones
and skin. Swordfish is another dense fish that is easy.
Tips for Buying Fish
Establish a good relationship with the
fish vendor. Do not be afraid to ask questions. Look at
the fish and ask if you can smell it. Fresh fish does not smell
"fishy". Fish from the sea should smell like the ocean feel
firm. River fish should also have a fresh, clean smell.
Use fish right away. It will be fine in the refrigerator for a
few hours. Longer than that, store fish in the freezer.
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