Which Fish Are Safe To Eat

The question shouldn’t be if you should eat fish, the question should be which fish should you eat? Seafood is a key source of heart-healthy, lean protein, of which everyone should consume two servings a week. Not only is most seafood low in fat, it is high in protein. The varieties that are higher in fat contain heart healthy fats that are actually good for you. These fats are called omega-3 fatty acids and have been shown to reduce the risk of heart attack by 36% and lessen depression in adults, and may also play a crucial role in infant’s brain development. So, whether you are pregnant, trying to get pregnant, raising a child, or just trying to improve your own overall diet, adding a couple servings of seafood is a must.so here is a look at the fish you should eat.

 

Hoki

People looking for healthy fish to eat may have heard of a species called, hoki, which is caught in the Southern Ocean. In addition to consuming it as a food, it is processed for use in some the highest quality fish oil supplements.

When combined with other rich fish oil, such as tuna, hoki produces a supplement containing rich, concentrated levels of DHA and EPA essential fatty acids. These anti-inflammatory properties are twice those of other similar fish oils. The less inflammation in our bodies, the fewer degenerative diseases we have to cope with.

 

Salmon, Mackerel Or Tuna

The reason why these fish are so good for you is because their oils are rich in omega 3 fats and these fats have been researched in depth because of the profound impact they can have on health and longevity. Some of the reasons these are the most healthy fish to eat include:

 

  • They are known to help keep blood plaque levels down which reduces the risk of cardiovascular disease; additionally, they help to keep triglyceride, cholesterol and blood pressure levels under control too. You probably know that people who come from fish eating cultures have far less rate of heart disease.

 

  • They are known to help the brain function at its best. Your brain is actually made up from one of the fats found in fish omega 3 and this fat depletes over time which can affect not only our memory but also our moods and behaviors too. The only way to replace this fat is through the fish oil.

 

  • They are known to help keep inflammation under control. Inflammation is a root cause behind a lot of ailments and deadly conditions such as arthritis, aneurysms and strokes. The fats found in the omega 3 raise nitric oxide in the body which reduces inflammation levels.

 

Why You Should Avoid The Avoid The Large Fish

Simply by being large, some fish are more likely to be high in mercury and other toxic materials. This is particularly true for children and women who are pregnant or nursing.

However, it would be a mistake to simply write off fish from your diet because you’re concerned about mercury poisoning. By eating smaller fish like anchovies, sardines and wild-caught salmon, you can stock up on the essential fatty acids like DHA and EPA in fish oil.

These essential omega 3 fatty acids power your brain-in fact, DHA makes up about half of your brain. They can also protect you from heart disease so the American Heart Association recommends eating fish 2-3 times a week.

 

Preparation Also Matters

Of course, how you prepare your fish matters too. Fried fish is not the way to a healthy heart. Fried food actually raises your inflammation levels and your goal is to lower them. So, bake, broil or sauté your fish using healthy olive oil to reap the full benefits. You can sprinkle chopped walnuts too across the top for an added boost of omega 3’s.

If you still have questions on which fish is the best for your health, the answer lies in having oily fish once or twice a week and also taking a fish oil supplement. Fish oil supplements are ideal because not only are they easy to take but they are the equivalent of eating a portion of fish. But they should not in any way substitute the fish. Remember eating fish in its natural form is healthy since it contains no additives.

 

Why Choose Fish Over Meat

Developing proper eating habits contributes to a healthy body and mind. By eating a well-balanced diet with a variety of healthy foods, you are ensuring your overall health. But there has been a debate on what’s best for the body between fish and the ordinary meat. Well here is a look at why fish is better that meat.

 

Calories

Lean meats and seafood have about 45 calories per ounce. Salmon or herring which are considered to be a fatty fish do contain almost twice as many calories as compatible white fish. The difference compared to saturated animal fats however is that fish oils are highly beneficial to the human system and researchers discovered that individuals who consume oily fish at least once a week are far less prone to suffer from heart disease or stroke.

 

Good fats

Fish usually has higher amount of good fats than meat. The fats called monounsaturated and polyunsaturated fats, improve blood cholesterol levels and lower your risk of heart disease. Most of us have heard of Omega 3 which are the fatty acids contained in fish helping to protect us against heart and circulation issues. It is also thought to lessen the risk of thrombosis and is also believed to help enhance the flow of blood through our small blood vessels. This recent research has suggested that consuming oily fish helps to relieve some symptoms of psoriasis due to the large amounts of vitamins D in oily fish, the likes of herring or mackerel. The evidence showed that Omega 3 fatty acids are required for the development of our eyes and brains and is particularly relevant in pregnant mothers who should be looking to include fish within their diet. polyunsaturated fats play an essential role in the body such as:

 

  • Protect the body from any cardiovascular diseases by helping the proper regulation of the blood vessel that prevents blood clotting;
  • It is essential for prenatal and postnatal neurological development;
  • Reduces the inflammation of tissues and avoids the symptoms of rheumatoid arthritis;
  • reduces depression;
  • Avoids mental decline in older people such as dementia and Alzheimer’s disease.
  • prevents Asthma-children who eats fish has lower risk of having asthma and;
  • It reduces the risk of cancer.

 

Protein

Fish and meat each have protein content that provides almost 7 grams of protein per ounce. But Just because a certain fish does not carry fat in their muscle tissues doesn’t mean you should totally avoid it. Cod, snapper, halibut and haddock are a few white-fleshed fish that are excellent sources of protein. Fish is an excellent source of protein. It easily repairs and maintain lean tissue and used for body building. It can suffice the absence of protein from red meat. Our body cannot store much protein having daily or regular intake of fish can meet the protein needs of our body. Good source of protein can also contribute in losing body weight because it enhances the metabolism.

 

Iron

Iron is a trace mineral that carries oxygen from your heart to all cells and fish has plenty of this. Other minerals you will benefit from eating fish over meat include zinc, potassium and phosphorus. It is also a good source of calcium for the bone health and strong bones. It contains Iodine and fluorine that boost the growth and development of one’s body and enhances metabolism.

 

Vitamins

Fish is a good source of B vitamins. Vitamin B converts the food intake of the body into energy in the cells, preventing fats to be stored in the body. The fish that are rich in oil produces vitamin A that gives us healthy eyesight and good for the skin, hair and nails. It also provides vitamin D that good for bone health, keeps bones and teeth strong.

 

Brain Food

Researchers have reported that amino acids and fatty acids in fish likely improve brain health. Essential amino acids in fish are used by the body to make the brain’s neurotransmitters, which facilitate communication with other body systems. Your body taps the fat contained in muscle tissues of fish and extracts the omega-3 fatty acids. It constructs brain-cell membranes from the fatty acids.

 

And with that said, there is more than enough reason why you should order fish over meat when you go to your favorite restaurant. But it is also important to understand that there are some fish that are more nutritious than others. For instance, the wild caught fish are more nutritious than the farmed fish. So you should now make a profound choice.

 

What’s The Best Choice: Fish Vs Chicken?

The two dishes are most people’s favorite due to their rich nutrients and taste. These two have graced some of the most important events and are also regarded as cultural foods in most countries. But which one of the two should come first: the fish or the chicken? Both are touted as the best alternative to red meat. They have been recommended to people struggling with various health issues. But does one stand out over the other when it comes to a healthy diet? Let’s find out.

 

The Cost

The amount of money you will pay for meat or seafood at the counter normally varies. The type of cut will determine the cost, whether the product is organic, the type of fish or chicken, etc. For instance, when you opt for boneless chicken breasts, this will set you back more than $3 a pound on average. On the other hand, fish in the market normally varies and this also influences its price from week to week. So when it comes to cost, chicken is the less expensive option you can go for.

 

The Taste

Well this in most cases will depend on personal preference. However, the great thing about chicken and fish is that any skilled cook can easily dress them up and make them appealing even to the pickiest taste folks. For an exotic Indian flavor, you can try and season your chicken with curry. You can also try to drizzle low-fat Italian dressing on that fish and change the pace by baking it. So when it comes to the taste, it’s a draw.

 

Nutritional Value

If you are looking for the greatest protein powerhouses in the food stores, then these two fit the requirements. The protein content is affected by the variety of fish or the part of the chicken you choose. For instance, a 3-ounce portion of grilled boneless, skinless chicken breasts have almost 26 grams of protein to offer. The same serving of baked Atlantic cod will offer you close to 19 ½ grams. The two are also low in calories—128 calories in 3 ounces of chicken and 89 calories in the cod. It is also important to note that both are low in fat—there is less than 1 gram of fat in the fish and 2.7 grams in the chicken. If you are cautious on the amount of fat you take, you can keep it to a minimum by cooking with a dry-heat method like baking, grilling or broiling.

The omega-3 fatty acids in fish is what makes it triumph over chicken—in particular, docosahexaenoic acid (DHA). This is what helps with cognitive functions like memory. The types of fish rich in this nutritional value include herring, halibut, sardines, salmon, tuna and mackerel. If you want more omega-3 fatty acids than what farm raised fish can offer, then consider going for wild-caught fish which typically give you three times more than you asked for. Dietitians will also recommend that you eat fish at least twice a week.

 

Natural Value

You may have come across labels that claim “100 percent natural” or “grain fed” when shopping for chicken. This typically indicates no artificial ingredients or that the chickens were not fed animal byproducts. However, it is important that you take the manufacturer’s word on this one because most departments responsible for developing and executing federal laws related to farming, agriculture, forestry, and food don’t certify those claims.

One major challenge you will face when looking for fish is finding a product that’s not only healthy for you but also good for the environment. Smaller fish such as mackerel and sardines contain less mercury and are found at the bottom of the food chain. Halibut and salmon are Alaskan seafood that are not only safe for you but also not overfished. If possible, you are advised to buy products caught under stricter standards and they should be wild fish instead of going for the ones farmed.

 

Verdict

So, between fish and chicken, which one is the winner? Well, while chicken generally doesn’t cost as much as the fish, they are both great sources of vitamins and minerals recommended by dietitians. They are also low in fat. However, the slight edge goes to the fish since the overall variety and omega-3s gives it an advantage over chicken.

 

Healthy Fish To Lose Weight

Researchers have shown that a diet plan that incorporated with seafood was being linked to greater weight loss results and better body weight management. A 2004 published study showed that an eating diet plan which is rich in fish not only helps in reducing leptin levels in blood, which is hormone that stimulate the storage of excess calories in form of body fat, but also promotes greater weight loss. And with hundreds of species to choose from, one may wonder which best fish to include in a plan. Here is a look at the healthy fish you should eat to help you lose weight.

 

  1. Black cod or sable fish

 

These two are an excellent source of antioxidant selenium and omega-3. Omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) can suppress leptin hormone in our body. Omega-3 fatty acids are categorized as a group of essential fatty acids. Essential fatty acids are generally fatty acids which cannot be synthesized through the body system but they are necessary to human body by playing an important role with regard to normal metabolic process. Probably the most accessible nutritional approach of obtaining DHA and EPA is cold water fish, including sardines, herring, mackerel and salmon.

 

  1. Rainbow trout and Halibut

 

These are deep sea fish which play an important role in mass control as their DHA and EPA decrease the building up of extra body fat in the body by controlling the body fat cells numbers and size, thus leads to greater results. Diet that low in omega-3 fatty acids or high in unhealthy dietary fats is likely to associate with growth in number and size of body adipose cell which is the main cause of heart problem.

 

How Omega-3 Works To Lose Weight

 

It is true that eating excessive fats can lead togain in mass. Hence, people who want to lose it must cut down on the fats in their diet. However, it is only the harmful fats or the saturated fats that are harmful, and can cause several health problems, such as rapid mass gain and other diseases. When essential fatty acids are concerned, these not harmful for human health; rather these fatty acids are essential or health and nutritious at the same time.

 

Also, instead of contributing to body weight, Omega 3 enables lose fat by stimulating the fat burning mechanism of the body. Some studies have revealed that DHA can actually escalate the fat burning process to enable fast loss fat. Furthermore, fish can also improve the effects of aerobic exercises, which is indeed an added advantage. As fish have the ability to activate the fat burning enzymes in the body, it becomes much easier for the body to burn fat.

 

Studies have proved that Omega 3 is effective when used in combination with aerobic exercises. This will boost metabolism and contribute to rapid weight loss. Sea foods often act as appetite-suppressants which help in preventing hunger pangs and controls body mass subsequently. On the contrary, it is also believed that fish can improve the elasticity of your blood vessel, thereby ensuring propercirculation of blood to all the muscles during exercise. This would in turn speed up the fat burning process.

 

Tips To Choose The Right Fish

 

You do not need to get worried with regards to mercury issue if you are not a kid, currently pregnant or do not consume seafood seven days in a week. However, it is important to take some additional simple steps when choosing and taking in a seafood diet to reduce body weight.

 

First, the bigger the size of fish the older it is and possibly the more mercury it has accumulated. One that requires many years to grow large can also take in mercury during that period, for example shark, tuna and swordfish. Therefore, the general guideline is always to choose and consume small fishes as they have lower possibility of mercury accumulation.

 

With that said, you can now get rid of that excess fat naturally without taking any supplements with side effects. You should also consider taking advice from your dietitian if you are in doubt of which sea food to go for. If you decide to settle for omega-3 fatty acid supplements, make sure they have been recommended by your dietitian as well.

Healthy Fish for Heart Patients

Heart disease is normally referred to as the silent killer. Meaning its underling effects can easily go undetected for long periods of time without a person knowing what may be happening to their body. Fortunately, there are some things that everyone can be done to ensure the body can fight off the adverse effects of heart disease. Adding daily exercise to avoid the sedentary life style, and eating the right kinds of foods are high on the list of keeping these affects at bay. In fact, there are certain foods that people eat that can promote a healthy heart. One of which is eating fish, specifically in cases where healthy fish for heart patients can be one of the greatest benefits. Therefore, when a heart patient is suffering from this type of disease, it is very important that they understand the benefits of including fish into their regular diets. That said, here’s some information that people should know about fish, and its relationship to keeping their heart healthy.

Fish Contains Omega 3 Fatty Acids

Because fish contains omega 3 fatty acids, it is very high on the list of foods that people can eat to eliminate or improve various kinds of adverse harmful effects from certain illnesses and disease. According to the American Heart Association, eating fish can help to reduce numerous kinds of risks that’s associated with having heart problems and other related concerns. This is because these fatty acids, based on scientific studies, are contributing to lowering cholesterol in the body instead of causing it to increase. Also, since these unsaturated fats are known for reducing inflammation in the body, it lessens the chance of damaged blood vessels that either leads to a stroke or heart attack. Further, when people eat the right amount of fish on a regular basis, they will also find that they can reduce blood clotting in the body. So, it is an all natural blood thinner that can be used to keep the body healthy for long periods of time.

Types of Fish to Eat on a Heart Healthy Diet Plan

Though fish is known to be good for the heart, it is also important to note that there are some distinctions that will need to be made between the different types. Specifically, since some types of fish may be good for the heart, while others are not. Meaning before any individual or heart patient begins to eat up for good health, they will need to know exactly which fish is best for the heart. For instance, there are some commonly eaten fish that people may eat all the time that should remain on the menu, and the list is as follows:

Salmon

Mackerel

Herring

Sardine

Tuna

Lake trout

All of which are beneficial for the health of the heart. Mainly, because these are the fish types that contain the most omega 3 sources. Specifically, when they are compared to other fish options that can be selected.

Types of Fish that Should be Avoided

Again, before starting to fill the refrigerator with different types of fish for the heart, it is important for everyone to know which types that should be avoided. For instance, even though tilapia and catfish are favorites of many fish lovers, and can easily be founded in certain geographical locations, they are not considered to be healthy for heart patients. This is because these fish are composed of the unhealthy fatty acids that’s not good for the heart. So, they are not recommended as a good addition to heart patients menu.

Preparation is Key

Another important consideration that will need to be considered is the kind of preparation made. Because fish can be prepared in more than one way, it can affect the overall health of what is being served. For instance, broiling and baking are the healthiest options for preparation, while deep frying fish is the worst and it will increase cholesterol levels instead of lowering it.

How Much Fish Should I Eat?

The amount of fish that people should eat is usually the same with a few exceptions. For instance, most women can eat as much 3.5 ounces at least twice a week if they are not pregnant. On the other hand, if they are pregnant, the amount that they may consume can vary significantly in order to avoid the potential adverse effects of toxins that may be contained in their fish.

Conclusion

There are a number of different ways to promote a healthy heart in a heart patient. Some of the most beneficial is incorporating exercise on a daily basis and adding fish to the diet. Before getting started, there are a few things that everyone should know, which involves eliminating the fish types that is not good for the heart and preparing the fish in a manner that is known to be healthy (broiling vs deep frying fish).

 

 

 

 

11 Types of Fish to Eat For Healthy Lifestyles

Fish is one of the best sources of proteins in our diets. That means for you to maintain a healthy lifestyle, you must include fish in your menu. They contain fatty acids, which are essential for our body’s health, for example, heart and brain organs. They also reduce inflammation, risks of heart diseases and are also beneficial for both prenatal and postnatal development.

You should eat fish such as lake trout, salmon and sardines at least twice a week. That’s because they are a rich source of omega-3 fatty acids. However, you should also check the source of your fish. That’s because some may be contaminated with waste, for example, mercury.

The Food and Drug Association recommends that pregnant women should eat fish such as salmon, catfish and Pollock that have low levels of mercury. Children should also eat up to three servings of these types of fish. This guide shows you which fishes are the best to eat for healthy lifestyles. They are:

Stout

  • One type of fish to consider for a healthy lifestyle is the trout. However, you should consider buying farmed trout rather that the wild ones.
  • That’s because of the risk of contaminants. It’s also one fish that you can be sure is safe from environmental impacts.

Sardines

  • Another type of fish to consider for a healthy lifestyle is the sardine. It’s oily and a good source of vitamins.
  • Consider those that are canned. That’s because, in addition to eating them whole, they are also easy to find, for example, the canned ones.

Salmon

  • One of the best fish to eat is the salmon; for example farmed salmon or wild salmon. Keep in mind that although farmed salmon is slightly cheaper, it contains less mineral and vitamins.
  • It also has more saturated calories and fat per serving.

Striped Bass

  • You should also consider having the striped bass for a healthy diet. They can also be farmed or wild types.
  • They are full of flavors with a flaky texture. You should consider taking them as a result of their sustainable nature.

Cod

  • Cod fish are one of the best sources of niacin, phosphorus and Vitamin B-12. You should consider having this white fish that’s flaky in your daily menu.

Herring

  • Another good source of proteins is the herring fish. You should consider having it smoked for the best tastes.
  • You should also keep in mind that it has high sodium levels if smoked. That means you should take it in moderation.

Tilapia

  • Another type of fish to have in your daily menu is tilapia. That’s because it’s low in fats and rich in proteins.
  • It’s white in color with many nutritional benefits.

Mahi mahi

  • Mahi mahi is a tropical farm fish. It also one type of fish that you can prepare using any mode of cooking.
  • The United States Department of Agriculture recommends it as an excellent source of proteins.

Tuna

  • Tuna is another type of fish to consume. You can take them canned or fresh.
  • One tip when buying them is choosing those that smell ocean-fresh and have a glossy color. They are also easy to prepare, for example, all you need is to sear them over high heat.

Mackerel

  • Mackerel is another type of fish that you should consider having in your diet. That’s because it’s a good source of healthy fats.
  • It also lowers blood pressure and reduces clogging of heart arteries.

Perch

  • Perch is another excellent type of fish to have in your recipe. Whether it comes from fresh water or ocean, this white fish with a mild taste should be in your daily menu.

What to Do

  • You should consider having fish several times in a week for the best health results. That’s because of their rich sources of both vitamins and proteins.
  • Expectant or breastfeeding mothers should consult doctors before taking any fish that might contain mercury. That because they might bring them adverse effects.
  • You should also visit your doctor if you experience any side effects after consuming fish. That’s because some people may be allergic to fish.
  • Consider those from wild or ocean sources. That’s because they have more vitamin and proteins when compared to farmed varieties.

Final Thoughts

Consuming fish significantly contributes to healthy lifestyles. That’s because they are white meat, meaning fewer fats. They are also a rich source of proteins and minerals. You should check your budget estimates to ensure that fish features in your diet.

Top 5 Benefits Of Eating Fish

When talking about healthy food, fish is considered one of the most healthy food. It reduces the risks of heat attacks, strengthens eyesight, prevents cardiovascular diseases and has innumerable health benefits.

Below is a video that shows how fish is the best food you could have !