There are so many reasons to add more fish to your diet. Not only is fish a healthy source of protein and can be low on calories and fat, but the real game-changer is all the omega-3 fatty acids. These are essential fats that our bodies don’t produce autonomously. They can reduce your risk of heart disease and stroke, lower blood pressure and triglycerides, and reduce inflammation. Research also shows that fish works wonders for your brain health. But, before you add fish to your diet, it’s important to determine which type of fish is best for your overall health.
To learn more, we spoke with Lisa Young, PhD, RD, a nutritionist in private practice and author of Finally Full, Finally Slim, and Rima Kleiner MS, RD, a registered dietitian and nutritionist at Dish on Fish. They believe that fatty fish are the best for your overall health because of their high omega-3 fatty acid levels. Read on to find out more!
Fatty Fish
Fatty fish, or oily fish (check out the benefits of fish oil supplements!), include salmon, mackerel, sardines, and tuna. This type of fish is known for having oil in the soft tissues around the gut. Because of their high omega-3 fatty acid content, fatty fish helps prevent heart disease and stroke.
Specifically, Kleiner notes that salmon is a great source of healthy fats too. She explains, "The omega-3s in salmon help improve cardiovascular, brain health, and cognitive function, as well as reduce inflammation and boost immunity. Salmon delivers a heart-healthy dose of omega-3 fatty acids (essential for a healthy heart, brain, and eyes) and choline (for brain development and memory)." Fatty fish is also rich in vitamin D and vitamin B2. Vitamin D helps the body absorb and maintain calcium and phosphorous which is good for bone health while vitamin B2 reduces oxidative stress and inflammation of nerves to help with migraines. And, fatty fish like salmon can help boost volume and shine in thinning hair!
Purchasing canned fish is one easy way you can reap all its benefits without the complicated preparation and high costs that come with fresh fish. "Canned fish, including tuna, salmon, and sardines, is rich in heart-healthy omega-3 fatty acids, which are important for good health," Young says. "Canned fish is also high in protein and low in saturated fat, making it a healthy lunch or dinner option."
However, you have to be careful about the type of canned seafood you consume. "A disadvantage to canned fish (in particular tuna) is the high mercury levels. Many canned fish varieties are also high in sodium," she continued. And, too much sodium can increase your risk for things like heart disease and high blood pressure. Just don't eat canned seafood in excess and reach out to your doctor if you have any concerns. If you want to swap canned tuna for something else, Young has some suggestions. "Cooked fish—including grilled or poached salmon—contain the same benefits as canned fish. You can also get Omega-3s from flax seeds and walnuts." Noted!
Overall, health experts like Kleiner and Young suggest opting for fatty fish like salmon, mackerel, sardines, or tuna because of their high omega-3 fatty acids content which has numerous health benefits. You can hit your daily intake of omega-3s with canned fish. They do not, however, recommend consuming canned fish in excess because it can have too much sodium. You can also grill or poach your fatty fish and still get the benefits.
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