Eat More Fish for a Healthy Heart

Nothing says summer like a delicious seafood dish, and the good news is–we should be eating more. Fish is a good source of protein and unlike meat products, it doesn’t have a lot of saturated fat. Its real claim to fame, howver, is that it’s a great source of omega-3 fatty acids. Overall, one issue with diets in Western culture is that we don’t get enough omega-3 fatty acids, which help lower our risk of heart disease. Get in a serving of fish today with this healthy recipe for fish tacos.

The American Heart Association recommends having at least two servings of fish per week, particularly fatty fish like salmon, mackerel, lake trout, sardines and albacore tuna. A serving is 3.5 ounces of cooked fish or about ¾ cup of flaked fish. And while there are fish oil supplements available through your doctor or over the counter, it’s best to get omega-3 fatty acids through food.

In fact, a study in the Journal of the American College of Cardiology found that despite high levels of smoking, Japanese men are less likely to have dangerous plaque build up in their blood vessels than white or Japanese-American men. Researchers believe that this difference may be due to the Japanese culture’s almost daily consumption of fish.

Of course, some fish contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental toxins. These are more likely to occur in larger, older, predatory fish like shark, king mackerel, tilefish and swordfish. Children and pregnant women are advised to avoid eating these types of fish, but instead eat fish and shellfish that are lower in mercury such as canned tuna, catfish, pollock and salmon. For middle-aged and older adults, the benefits of eating fish two times per week far outweigh the potential mercury risks, just be sure to eat a wide variety. Check out the American Heart Association’s guide for amounts of omega-3 fatty acids and mercury levels in the most popular types of fish.

Fish is healthiest if it’s grilled or baked, and it is quick and easy to cook—not to mention delicious in a variety of meals. Try these baja fish tacos for dinner tonight!