|
I am really confused about what
fish to eat. I hear that fish is good for my health but that
some types are healthier and others should be avoided because
of contamination. Could you please clarify what fish I should
and should not eat?
Fish is a natural source of
omega-3 fatty acids, which are thought to have numerous health
benefits, including reducing inflammation and the risk of
heart disease.
Omega-3 fatty acids may also
reduce arthritis, decrease triglycerides, reduce blood
clotting and reduce the risk of sudden cardiac death.
Since fish can be good for your
health, it is recommended that a person eat up to 12 ounces
(two average meals) a week of a variety of fish and shellfish.
But which fish should you eat?
To make it easy for you, here
are some quick and easy "healthy fish basics":
1. Choose fish that is high in
the omega-3s, or the "good fats." Fatty fish from
the sea, including salmon, herring, and to a lesser extent
tuna, are high in omega-3s. Most freshwater fish have less
omega-3 fatty acid than do fatty fish from the ocean.
2. Eat less of the fish that
are high in omega-6 fatty acids. Some fish, especially farmed
fish like tilapia and catfish, contain more omega-6 than
omega-3 fatty acids. This is because farmed fish are often
raised on corn-based diets, leading to higher levels of
omega-6 and arachidonic acid in their tissues. Arachidonic
acid in particular can contribute to inflammation and plaque
buildup in your arteries.
3. Avoid contaminated fish:
Five primary contaminants are mercury, PCBs, chlordane, dioxin
and DDT. Contamination levels increase as they move up the
food chain, so remember that the top predators in a food chain
— such as largemouth bass or walleye — may have very high
levels of chemical contamination. Pregnant and nursing women,
as well as children, should especially avoid highly
contaminated fish.
Some of the most commonly
consumed fish that are low in mercury are shrimp, canned light
tuna, salmon and pollock. Conversely, the Food and Drug
Administration cautions against eating shark, swordfish, king
mackerel or tilefish because they contain high levels of
mercury.
4. Think sustainable.
For a complete listing, go to
www.montereybay aquarium.org.
And finally, if you are a
vegetarian, non-fish food options that contain omega-3 fatty
acids include flaxseed, flaxseed oil, walnuts, canola oil,
soybeans and soybean oil.
———
|
